F3 New Orleans

Tag: Okwata

  • It’s only a minute – from Hokie

    1 Pax gathered at The Lakefront at 78° to the sounds of waves and seagulls at 0530 to very little Mumblechatter during Warm-o-rama

    Enjoying the peace & quiet YHC step up to lead the Q-less AO.

    Staying on the Lakefront we moseyed and periodically stopped at benches and light poles and planter boxes and did cool stuff for one minute.

    Sometimes we would stay at the same spot for two exercises like LEFT leg step ups AND also RIGHT leg step ups. Sometimes we would only do one exercise like merkins.

    Making “our” way back to the flag for COT “we” stopped for a little leap frog 😜

    After COR we stayed at the Lakefront to knock out this backblast to allow the moment to resonate before heading to coffeeteria and Q Source

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • Murph training with a twist – from Baywatch

    With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.

    SSH x 20
    Imperial Walkers x 20
    Grassgrabbers x 10
    Arm circles f/b x 10

    We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.

    Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.

    Back to the flag for COT. As always, thanks for the push gents.

  • Cinco de Mayo Murph – from Hokie

    6 pax including an FNG, Seacrest, met for Murph training.

    15 rounds … 7 pull ups – 14 Merkins – 21 squats…

    The only thing tougher than 105 pull ups, 210 merkins & 315 squats was the naming process of our FNG Seacrest who plays and coaches lacrosse, got married and spent the 1st year in COVID lockdown, does advertising in the medical field, is based out of Philly … and then we discovered he auditioned for American Idol, alas Seacrest.

    Thank you for the opportunity to lead

  • Murph Training 100/200/300!!! – from Hokie

    Round 1 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Rounds 2-16 … 6/12/18 in 2 mins 10 seconds

    10 seconds rest

    Round 17 … 5/10/15 pull ups, push ups, squats in 2 minutes 10 seconds

    10 seconds rest

    Round 18-19
    5/10/15…5/10/15 … no timer

  • Murph Training 75-150-225 – from Hokie

    8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata

  • Murph Training Week 3 – from Triple Shift

    Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!

  • H8 wet feet – from Hokie

    YHC is known for his dislike of wet feet so there was some concern after last night’s rain as to whether I would continue Murph training at The House of Pain or opt to plan B.

    As I arrived, Backed Up was excited for Murph Training and announced he brought a heavy duty band to aide in pull ups. Well, out with my Plan B and we started our saunter over to the House of Pain with phone lights aiding in our attempt to keep our feet dry.

    After an explanation of The Murph, and Murph training, we took care of the disclaimer and welcome and started our warm up with SSH, high knees and arm circles.

    We then started with 2 minutes to complete 3 pull ups, 6 hand release merkins and 9 squats and then rest for the remaining time.

    Then onto more 2 minutes rounds for 4-8-12; 5-10-15; 6-12-18; 7-14-21 and finally 8-16-24

    We then took time to recover by introducing Pax to additional preparation with Bolt 45 and 1 minute of speed humpers

    Next 2 minutes was set to just complete 8 pull ups and 16 hand release merkins

    Another two rounds of Bolt 45, speed humpers and 8-16 with 1 minute low slow squats between sets

    For our final stint in The House of Pain, 3 Pax would hang for 1 minute while the remaining Pax did an exercise… 1st group, hand release Merkins for “non-hangers”; 2nd group- squats; and 3rd group – burpees.

    We then moseyed to the H8 hill because part of The Murph is running. We would run the H8 route of up the hill; Bear crawl across, run down, across & up; bear crawl across; run down and across to complete figure 8.

    YHC has decided Murph training will now be 5-10-15 rinse and repeat to 60 pull ups, 65, 70, 75, 80, 85, 90 over the next few weeks

  • Murph Week 3 ~ with a little “H8” running – from Hokie

    YHC struggled getting out of bed this AM and came in hot at 0529 for the 0530 Q

    Earlier in the week, I posted asking who wanted to continue with Murph training and who wanted to train for the H8. The brief discussion had one vote for Murph and no votes for H8 so off top the “House of pain” we 5 moseyed.

    Two minute intervals
    2-4-6; 3-6-9, 4-8-12, 5-10-15, 6-12-18 and 7-14-21 (Pull Ups – Merkins – Squats) after completion on the three exercises; rest for the remainder of the two minutes.

    Effort was called upon to focus on form with full extension and chin above the bar on pull ups.

    After the 6th round of 7 pull ups, 14 merkins and 21 squats, we ran to the home of the H8 for one “lap” running up the hill, bear crawl across the neutral ground, run down the far side and across and back up, bear crawl across the neutral ground, then run down toward Lake Pontchartrain and back to the house of pain for round 2.

    After round 2, we ran to the Mardi Gras Fountain and back to the flag for 10 burpees and one final lap around the Mardi Gras Fountain.

    Thank you to Mahatma for the tunes and encouragement!

    Thanks to all pax along with some assists for those of us who need to cross our legs and get assistance with pull ups.

    Next week 3-6-9, 4-8-12, 5-10-15, 6-12-18, 7-14-21 AND 8-16-24 and a Double H8 run!!! I will bring the bands for those who need assistance with pull ups.

  • Murph Training II with a Triple Double – from Hokie

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)