F3 New Orleans

Tag: Okwata

  • Let the Murph Training Begin … and Happy 4th HIMversary to me – from Hokie

    I am grateful to Bay Watch
    Big Willie
    Cheese steak
    MacGyver
    PVC
    Scooter
    Triple Shift
    Wife pleaser

    For joining me for our 1st The Murph training for this upcoming Memorial Day

    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
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 6-10
    Rinse & Repeat

    Rounds 11-15
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    YHC thanks you all for 4 great years of F3. I love you!

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • When Kuch is away, the PAX will play (aka fartsack) – from Baywatch

    Pothole and Saban joined YHC on a perfect morning at the Lakefront. I was a little surprised upon arrival to see no PAX given that it was the off week for Broga. Then a car pulled up and I asked Saban and he replied simply, “Kuch is out of town.” No more needed to be said. If your not aware, Kuch is the unofficial PAX herder for Lakeview. When he’s away, we apparently stray (not that I can say much as I’ve fartsacked my fair share lately).

    Nonetheless, three strong we moseyed around the fountain and stopped for a warmup. 25 SSH, 15 merkins, 15 Peter Parkers, 10 Abe Vagodas, 10 Grass Grabbers.

    Since RCR is done and Memorial Day will be here before we know it, it’s never to early to start getting ready for The Murph. So we moseyed over to the House of Pain. 5 rounds w/ each round including 5 pull ups, bear crawl up hill, 5 squats, run down, 5 burpees, bear crawl back up, 5 squats, run down and start over.

    Next we moseyed over to Canal Blvd and did some 4 corners with ascending reps each round—7 reps, 14 reps, and then 21. Corner 1 was shoulder taps, corner 2 was merkins, corner 3 was Jlos, and corner 4 was BBS.

    Then we moseyed back to the flag for some Mary at COT. Thanks gents!

  • The One and Only – from Baywatch

    Apparently all the other PAX went to stretch their groins this morning at broga. So I grabbed my ruck out of the the car and carried heavy stuff for 45 minutes and finished with some pull-ups at the House of Pain…you know, man stuff. Okwata 4life 💪

  • Dora what? – from Cracklin

    A nice change of pace from the chilly morning; today was t-shirt and burpee weather for the 11 PAX that joined. And Burpees we did! We also had a group of extracurricular runners who completed a 2-mile pre run before joining us. But the gloom gives no extra credit!

    Started off with warm-ups at the lakefront
    SSHx20
    Imperial Walkersx15
    Arm Circles x15
    Arm Circles back x15
    Grass Grabbersx15

    Got on our faces for the 2nd half of warmup
    Peter Parkersx15
    Mountain Climbers x15
    8-count body builders x10

    Then Mosey’d our way over to the road portion of the levee( ya’ll know, I never do grass workouts!).
    We ran a set of DORA’s
    100 burpees
    200 Merkins
    300 flutter kicks
    Then mosey’d back to the lakefront and finished off with some extra difficult Mary.
    Countarama
    Namearama
    Intentions

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

    ___________________________________________________________________________________

    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Awake and Present for Okwata – from Snooze

    After doing my best Mama’s Pride impression and sleeping through my Q at Rock City on Monday, I was determined not to let that happen again today. With my alarm clock properly set, I awoke to join and lead 5 PAX for a beatdown on a wet and windy morning at Okwata.

    After a brief disclaimer, we moseyed over to the open area by the lake seawall across from the Mardi Gras Fountain for a quick warmup consisting of: SSH x 20, Windmills x 10, Grass Grabbers x 10, Imperial Squat Walkers x 10, Arm Circles x 10 (both directions), and 8-count Body Builders x 10.

    The Thang

    With our bodies sufficiently warm, we did 2 rounds of stations on the 5 raised planters (1 pax per planter).

    Station 1 = Bulgarian Split Squats (left leg up)
    Station 2 = Derkins
    Station 3 = Bulgarian Split Squats (right leg up)
    Station 4 = Irkins
    Station 5 = Box Jumps
    Station 6 = (Timer) 7 burpees and mosey to Station 1

    Next, we moseyed to Canal Blvd. stopping at each of the 5 tall streetlights along the way for ATMs — 15 Alternating shoulder taps, 10 Tempo merkins, and 10 merkins (all in cadence). In true form police fashion, Triple Shift properly pointed out to me at the third streetlight that my tempo merkins were speeding up and lacked the proper tempo. Never one to want to allow fatigue to impact proper form, I slowed the tempo for the final two streetlights.

    Arriving at Canal Blvd., we rested our swole chests for a bit. Bernie Sanders to the top of the levee, mosey down to the stop sign on the other side; then, back to the lakefront with a Bernie Sanders up and mosey down.

    Enough upper body rest… we moseyed back to the warmup area stopping at each of the 10 shorter light posts along the seawall for Jack Webbs (1 merkin, 2 shoulder press; 2 merkins, 4 shoulder presses; etc…). We arrived back at the warmup area with enough time for LBCs x 20, Dying Cockroach x 20, and Flutter Kicks x 20.

    Back to the flag for COT. As always, thanks for the opportunity to lead.

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).