Tag: Okwata

7 men in the Okwata gloom wating on YHC as I pulled up without a moment to spare.  Like doing SSHs during the first COP it has become a custom at Okwata to run around the Mardi Gras “Fountain” to start the warm-up.  I use the quotes because it is never on.  I think it has been in full operation once since we started this AO.  So I decided we would break from tradition and head west, that is, until I pulled up to the flag.  It’s on.  Change of plans – sticking with tradition.  Disclaimer as I tie my shoe.  It’s on.

The Thang

We jogged around the MG Fountain in all of it’s splendor, circling up in the dry grass nearby for the Warm-up COP:  SSH x 30; IW x 30; Don Quixote’s x 15; Merkins x 15; LSS x 30…all IC.

The beauty of the fountain was too good to leave, so instead of jogging to the planters along the lakefront, we stayed by the fountain and paired up at each bench for some Tabata.  The wooden benches by the fountain are pretty weathered, so YHC gave them a quick test before proceeding.  Tabata consists of 8 exercise sets.  Go all out for 20 seconds followed by a 10 second rest.  Today we did Decline Merks, Box Jumps, Dips, Squats, Repeato

Mosey to the corner of Canal Blvd and Lakeshore Dr and circle up for 2 minutes of Mary:  LBC x 40; Flutters x 30; Putin x 20…al IC  followed by a quick exploratory jog up and over the levee along canal and back on the other side of the street.  A nice little lap with a hill.  Seems to be a popular route with the locals.

Dirty McDeuce:  3 – 12 rep exercises all IC (upper, lower, core) followed by a Canal Levee Lap.  Repeat 4 times.

• 1st set: – Merkins, Sumo Squats Elbow,  Peter Parkers – Lap
• 2nd set – Diamond Merkins, Lunges, Elbow Parker Peters – Lap
• 3rd set – Wide Merkins, Toe Raises, Plank Jacks – Lap
• 4th set – Carolina Dry Dock, Squats, Hello Dolly

Called an audible and ran along the levee back to the flag instead of making the last Canal Levee Lap.  This gave us time for some Quadraphilia, although it was only about a minute and a half (if that).

Back to the flag for announcements and shout out.  T-claps to the PAX today – strong showing at Okwata, even without some of the usual suspects.  Wolf kottered after taking a break for the birth of his child.  Congratulations are in order and T-claps for getting back on the horse.  Also good to see Boudreaux hitting his third workout of the week – #RhodeIslandStrong.  And finally T-claps to Tool for bringing the Northshore flag.  Seemed appropriate to plant it on the shores of Lake Pontchartrain this morning.

 

Six men converged on Lakeshore Dr. this morning and were greeted with pleasant conditions.  This was YHC’s last notch on the belt for Q-ing in all six AO sites.  Fortunately no rain in sight, even though the forecast looked iffy and YHC mapped out the morning assuming it may be wet and muddy.  Operation Dry Feet would still be just as effective with dry ground so after a quick disclaimer, we were off for a mosey around the MG Fountain.

Circle up for the pre-thang:

SSHx30, IPWx30, Plank Rollsx20, Smurf Jacksx20 (All IC), 10 Burpees OYO

Mosey over to where Canal Blvd crosses the levee to knock out 4 laps of the following rectangular route:

Backpedal uphill southbound on sidewalk.

Bear Crawl westbound on top of levee

Run downhill northbound

Lungewalk Eastbound

 

Mosey over to the first cluster of circular concrete planters for some ledge work.  This would be a progression with increasing reps at each planter:

Cluster #1 – 8 planters – Hip Slappers x2,x4,x6,x8,x10,x12x14x16 = 72 Total Hip Slappers

Plank, wait, and mosey to the next cluster.

Cluster #2 – 3 planters – Ledge Crunches x10,x20,x30 = 60 Total Ledge Crunches

Plank, wait, and mosey to the next cluster.  (T-Claps to Hotty Toddy for pointing out the L.P. Okwata landmark sign…we’ll definitely have to pass back and read it and incorporate that into a work somehow)

Cluster #3 – 8 planters – Dips x2,x4,x6,x8,x10,x12,x14,x16 = 72 Total Dips

Plank, wait, and mosey to the next cluster.

Cluster #4 – 10 Planters – Inclined Merkin x2,x4,x6,x8,x10,x12,x14,x16,x18,x20 = 110 Total Inclined Merkins (This proved to be brutal…maybe too brutal.  Note to self: next time swap hip slappers for IM) T-Claps to Cowbell for nearly executing the lagniappe dare of inclined merkins on the 3ft trash bin.

That was it for time so a short mosey back to the flag.  The usual COT announcements.  YHC took a play out of Splash’s book and encouraged the PAX to all try to do something nice for one person today, whether it be a family member, co-worker, neighbor, etc.  Ended with a prayer for the flood victims in LA, bombing victims in Belgium, and also gave thanks for the religious freedoms we enjoy here in the US, especially on the heels of a Christian holiday weekend many of us celebrate.

In addition to our modest PAX of 6, there were plenty of runner, walkers, and cyclist on the lakefront this am.  It always seems to give a slight motivational boost when others are out bettering themselves along side us.  Glad I was one of the ones out there this am.

-Tool

 

 

 

 

 

 

 

 

“Tough times never last but tough people do.”

7 pax strong came out in the beautiful gloom not knowing what they were getting themselves into.

YHC decided to turn up the intensity level because he was unable to post all week.  (sorry pax).

Welcome to F3, I am not a trainer…. you know the rest…

The Thang

quick mosey to seawall for some good old fashioned stretches.

COP #1: Warm up stretch

• knee slappers X 20
• Left leg over right, right over left
• Run in place 15 sec.
• wide legs- stretch left, middle, right
• Run in place 15 sec.
• arm stretches- left, right
• Run in place 15 sec.
• Windmill X 20

Mosey further down seawall

Webbicides:

like suicides, but including my favorite- BURPEES.

starting at lightpost #1, complete 1 burpee, run to lightpost #2, complete 1 burpee, run back to #1, complete 2 burpees, and so on through 4 lightposts.

YHC forgot to say this was a competition (that usually helps pick up the pace of the pax).

mosey to the top of the levee.

COP #2: Super 21

• 1 merkin, 1 FULL sit up, 2 merkins, 2 sit ups, increasing reps thru 10
• Recover- Monkey humps X 21
• Super 21- reps 11-14
• Recover- Mountain Climbers X 21
• Super 21- reps 15-18
• Recover- Hillbillies X 21
• Super 21- reps 19-21

Total Merkins completed: 231

Total Sit ups completed: 231

Word on the street was that JV gave birth to twins during this beatdown!

Tclaps PAX, tclaps.

mosey down levee to the sidewalk.

COP #3: Mary

• Russian Twists X 25
• Flutter kicks X 25
• Penguins X 25

Finish out with some traditional stretches.

Gather up around the…(JV runs to car to get flag)….Flag for count off, name o rama, and prayer.

Prayers for patience when things get tough, just like we pushed through this post, we can get through anything life throws at us.

Thanks for the privilege to lead this gloom.

-Cowbell

 

7 Warriors from Okwata will have an advantage over the common man today after taking a performance enhancing shot of HBH.  In the book Hurricane Season, J.T. Curtis attributes the river levee for some of his team’s remarkable success (26 State Titles in the last 41 years).  He believes that his kids are stronger in the 4th quarter because of all the time they spend in the summer running up the levee.  Some day, when the men of Okwata are interviewed regarding their greatness, they too will attribute a levee to their success.

YHC rolled in with 30 seconds to spare, gave a quick disclaimer and started moseying aimlessly as the PAX quietly chuckled at my directionless leading.  I promise I had a plan, it’s just hard to find dry, level ground at Okwata.

The Thang

YHC decided to go up and over the levee, aka Heart Break Hill, aka Heart Rate Hill, aka Leg Breaker, aka Soul Crusher, for a Warm-up COP on the other side.

Warm-Up COP:  SSH IC x 30, Hillbillies IC x 30, Good Mornings IC x 15, Peter Parker IC x 30.

Mosey back over HBH and line up across it, halfway down the other side for Clock Merkins.  1200 is facing up the levee and 0600 is facing down.  We did Merkins in cadence positioned according to the time YHC called out:  1200 – 8 merkins, 0300 – 7 merkins, 0600 – 7 merkins, 0900 – 7 merkins.

A short mosey over to the picnic table to pay homage to Mr. Awesome’s favorite dance movie, Step Up, with 20 Channing Tatums quickly followed by 20 Tatum Channings.

Mosey back to HBH and partner up for some Heart Break Hill 1-2-3.  Pax 1 executes as many reps as possible while Pax 2 sprints up and over HBH and back. Flapjack until team goal is reached.  We sprinkled some recovery Mary between each round.

Heart Break Hill 1-2-3

• Round 1 – 100 burpees
• Circle up for 51 LBCs in-cadence
• Round 2 – 200 merkins
• Circle up for 51 Dying Cockroaches in-cadence
• Round 3 – 300 Squats
• Circle up for 25 Putins in-cadence and 15 Hello Dollys in-cadence

This left us with just enough time to take in the scenery.  Mosey to the top of the Soul Crusher and take in the view of Lake Pontchartrain.  We added some Quadraphilia to our viewing pleasure.  Run down the Soul Crusher and back up always facing the lake until the four minute timer expires.  Bubba thinks this may be the most painful of F3 exercises.  I can’t disagree.

From here it was a short mosey to the flag for the count off, name-o-rama, announcements, and Shout Out.   If you have some guys on the Northshore that you would like to EH for our April 9th launch, email their contact info to nola@f3nation and we will get them added to all of the pre-launch emails.  Continued prayers for the health of Heisenberg’s Father-In-Law.

 

 

 

“And sure enough, even waiting will end… if you can just wait long enough.” – William Faulkner

Yeah, but a week and 1 day is too late… Sorry to the eight men who posted at Okwata last week.  I know you guys can’t wait to read these!  So let’s see what we did, but first

DISCLAIMER

Warmup mosey around the Mardi Gras fountain and circle up in front:

COP #1 (Warmup):

20IC x Seal Jacks

20IC x Imp Walkers

10IC x Good Mornings

10 x Deconstructed Burpees (10IC x Squats, 10IC x Plank Jacks, 10IC Merkins, 10IC In/Out Abs, 10IC High Jump Hip Slappers)

Mosey down to Canal and circle up.

COP #2 (Jack Webbs) x 8

Mosey up the levee and Partner up.

Dora (10’s ?):

Partner 1 runs down and up the levee, while Partner 2 performs Mayweathers (a.k.a. Plank Punches).

Plank up for six.  Walk back to Canal, and duck walk to the bottom (burn!)

Handoff to Cowbell to finish up. YHC had to get to work early.

Mosey down lakefront and partner up.

Dora (150’s):

Partner 1 run to a dedicated light and back, while Partner 2 does step ups (75 x each leg).  Plank up.

COP #3:

20IC x Dips

10 OYO x Burpees

Mosey to parking lot and circle up.

COP #4:

30IC x Slow Calf Raises

30IC x Calf Raises

Down on your six for Mary (Class Participation): Each Pax picks a core exercise and completes 10 reps of Putins, Hello Dolly, LBCs, Penguins, Flutter Kicks, High Dolly, Dying Cockroach, Dr. W.

Mosey back to the flag, 1 minute to spare, so 5 more burpees.

Circle up around flag for nameorama, shoutouts, and prayer.

Good work, great men!

 

YHC pulled up to Okwata at 0527 (super early for me) to find Griswold patiently waiting.  Tool pulled in hot, doing a donut in his Chevy long bed while chunking the shovel flag like a spear out of the window into the ground at our feet.  YHC volunteered to Q, forgot the disclaimer and headed out.

The Thang

Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

We then moseyed to the levee.  YHC decided to run up the slickest part and close to face planted as I reached the top.  From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards.  We ran up and down 7 or 8 times.  I was shooting for 12, but that was some very poor estimating.  There is an added degree of difficulty to Quadriphilia* on this levee due to the fresh sod.

*Found out Quadraphilia sounds remarkably similar to something Tool picked up during Spring Break back in the late 90s.

From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.  At this point Tool questioned what the standard is for the last number in a Jack Webb.  I think it is 10, but maybe that is up for debate.

After the Jack Webbs we moseyed to the bottom of the hill for some Mary:  LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

*This was the first time I have done Elbow Plank Jacks and Elbow PP (chuckle).  I highly recommend them.

We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

Mosey to the water’s edge for some arm work.  20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9.  Fortunately no one indeed up in the lake.  We followed that with Incline Merkins a safe distance from the water x 6 (I didn’t think about how embarrassing that would be to write) and Squats x 20.  Then it was time to Mosey back to the flag

Announcements: BR Mud Run 4/16.  Let’s do it.  http://www.battle611.com/battleofbatonrouge/

We ended with a Shout Out.

Griswold has the flag for Saturday.  Aye!

 

It was very windy gloom in NOLA… Most of the Pax arrived to Okwata like this…

PRE-THANG

Luckily, the PAX arrived in one piece.  7 men gathered ready to get better.  However, with a few minutes to spare the QIC was MIA to attend to some business that goes unspoken….  As SHORTY pushed for these Thursday workouts, he and Cowbell were MIA…  They were fartsacking in Idaho and also doing this…

WARM-UP

Hopefully OSHA gave the disclaimer for QIC…. PAX moseyed around the fountain and finally QIC joined up for the 1st COP

THE THANG

SSH X 20 IC

IW X 20 IC

Low Slow Squats X 20 IC

Good Mornings X 20 IC

Mountain Climbers X 20 IC

Burpees X 5 OYO

Mosey to the top of the levee behind the fountain for QIC’s “Football Runs”.  The PAX started by running towards Canal Blvd. for 10 seconds, then stop and run down the levee.  There we alternated between 10 Merks and 10 LBCs.  Then run on the bottom of the levee for 10 seconds and run back to the top.  Rinse and Repeat until the PAX reached Canal Blvd.  Once there, plank up for the Pax.  T-Claps to Bubba for counting out loud.

Once the PAX was accounted for, we moseyed down the lakefront for a while to a nice parking lot…There the PAX completed COP #2

Kareoke for approximately 40 yards, followed by Back peddle runs, Sprints, and a Slow Mosey to another parking lot for 6MOM and COP#3

Flutter Kicks X 20 IC

LBCs X 20 IC

Dying Cockroach X 20 IC

Russian Twist X 20 IC

Mosey back to Canal Blvd. and the Lakefront to grab some ledge.  The PAX didn’t like this due to the crashing 40 foot waves (as so it seemed) and felt like this….

Here we performed COP #4.  QIC wanted to perform these IC, but due to the waves PAX completed these OYO

R Leg Step Ups X 15 OYO

Dips X 15 OYO

L Leg Step Up X 15 OYO

Dips X 15 OYO

As it was getting close to the end of QIC’s VQ, the PAX moseyed towards the flag and then suddenly QIC saw something in the sky… The PAX began some mumble chatter and claimed it was the moon or the stars or some planet, but QIC said it was a BLIMP! So, here we performed COP #5

B – Burpees X 5 OYO

L – Lunges (Alternating legs) X 10 OYO

I – Imperial Walkers X 15 OYO

M – Merkins X 20 OYO

P – Plank Jacks X 25 OYO

S – Squats X 30 OYO

As the time was closing in, we performed our last COP in honor of Shorty

Calf Raises X 20 IC

R Calf Raises X 10 IC

L Calf Raises X 10 IC

Whe QIC looked at his watch it was 0615 and his VQ was in the books!

Name-O-Rama

7 Men got better today and the PAX grew by 1 with the addition of FNG – Fountain.  T-Claps for completing the workout.

Shout Out

Multiple intensions for the PAX family and friends.  Also for the safe travels for all during the Mardi Gras season.  T-Claps to Bubba leading us in prayer.

Hotty Toddy’s VQ in the books (sorry for the more than a week late post!)

HT-Out