Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
55F – 62% RH – 52F feels like temp
15-20mph wind gusts on the lake
I typed a nice long BB yesterday morning. It was awesome. It is ashamed it didn’t post and you missed out. I cannot bring myself to pen such a beautifully written message again. Therefore you only get the basics…
Chilly. Windy. 4 PAX.
6 rounds of H8! followed by 6 minutes of Mary.
COT
Count
Name
Announcements
Intentions
SYITG… 10/19 @Mothership, 10/24 @Okwata, 10/26 @MistyMountain
55F feels like 50F
65%RH
Wind gusting at 15mph coming out of New Orleans East (felt like 30mph on the water)
@Pinewood is bringing back the H8! 10/24 so YHC felt like we should get a little practice in before the main event.
After two PAX relocated from the wrong parking lot, we got our total count all the way up to 4. Once again, pre-blasting may have reduced the count for a few. Or maybe it was the wintery weather. 2 of 4 PAX had to choose between stride repeats at Pontiff as part of OMR training and this beatdown.
At 5:30 and 5 seconds, @Pinewood was itching to mosey. I don’t think it was so much that he wanted to start running figure eights as it was that he was cold even though he had on a nice thick sweatshirt and some wintery looking snow gloves. The first cold is always colder.
Mosey to the foot of canal. Normal warm-up stuff.
WINDYmills, concrete grabbers, mountain climbers, crab cakes, tie fightersx2
Time for the fun. @Pinewood and @Squints have practiced the H8! before, but it was @Architecht’s first time. After giving him the rundown, he asked one quick question followed by “Ok. I got it. You don’t need to keep explaining. Mr. Rogers isn’t here.”
Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point with the wind gusting in your face. At the starting point you do a descending burp and merk pyramid starting at 6 (burpee with 6 merkins, burpee with 5 merkins, …..burpee with 1 merkin)
At the end of the 2nd lap the burp and merk pyramid starts at 5, etc.
The goal is to complete 6 laps in 30 minutes because this is ONLY PRACTICE. Each loop is approximately 0.4 miles. Therefore, to conquer the Practice H8! you will have to do the following in 30 minutes:
• Run almost 2.5 Miles of Hills
• 415 Yards of Bear Crawls
• 21 Burpees
• 56 Merkins
A couple of PAX finished in under 30 minutes. One PAX couldn’t help himself (or didn’t pay attention) and started the burp and merk pyramid at 8 instead of 6. I don’t want to name names, but it wasn’t YHC, @Architect or @Squints. He is 20 years old. He is a student at UNO. He led Q-Source this morning. But, I don’t want to name the PAX that didn’t follow directions. That is rude.
After practice, we took a mosey along the lake. Enjoyed the waves crashing in. Found a dry spot for 6 minutes of Mary and called it at 6:15.
Count. Name.
Announcements (10/19 Re-enactment, 10/24 H8!, 10/26 Convergence).
Intentions.
Everyone was a winner for coming out and braving the chilly windy morning.
You verses You. Just show up and push yourself.
SYITG
YHC was caught by the train, but still able to plant the flag by 5:28
74 F & 93% RH
Party of 10 excited to see what was in store
8 to the field and 2 KnOT’ing on the track, we’d see them later
Warmup consisted of the norm: Slow AV, Soggy GG, MC, PPP, TF, FT, SSH
The H8! is returning to #okwata October 24th, so YHC thought it would be good to get some practice in @pontiff
5 rounds of The Metry H8! (we’ll shoot for 8 before game time)
We started on the south side of the bleachers. At the start, you do a descending burp and merk pyramid starting at 5 (burpee and 5 hand release merkins, burpee and 4 hand release merkins… burpee and 1 hand release merkin).
Each lap consists of running north snaking the bleachers to the far side, bear crawling to the steps of the gym, make a lap around the gym, bear crawling back to the north side of the bleachers, snaking the bleachers back to the starting point on the south side. Rinse and repeat.
• Run nearly 2 miles of bleachers/stairs
• 350 yards of bear crawls
• 15 burpees
• 35 merkins
Picked up the SIX. Did some Mary. Head to the flag.
COT, Count, Name, Announcements, Intentions
Upcoming events…
9.21 – Power Mile
9.28 – Brothers Keeper 500
10.19 – reenactment @mothership
10.24 – the H8! returns
10.26 – anniversary convergence @mistymountain
73 degrees and raining, yes still raining
Football day, Tulane tailgatin’, RAIN… unsure of the turnout
PAX were appearing out of the bushes, including @Rudy at 6:34am
YHC’s Mothership VQ, here we go
Disclaimer
Warmup without the rain, Peristyle
WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT
Thang 1:
Mosey to the bridges behind Cafe du Monde
Partner up
1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
Rd1- 8-count body builder while other PAX does merkins on the bridges
Rd2- repeat Rd1
Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
Rd4- Squats, other PAX does high knees between the bridges
Thang 2:
Mosey to the shelter down the tracks
Jack Ass Burpee Web, ONLY 5 rounds
1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10
Thang 3:
Mosey to the nearby memorial fountain
3 PAX ring the circle bear crawling while remainder do an exercise
SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats
Thang 4:
Mosey to the “Ralphs Entrance” to the park
Partner up for a DORA
50 burpees, 100 squats, 150 toy soldiers
Run backwards to next cross walk, forward to starting spot
Thang 5:
Mosey back to the Peristyle
Merk Jax
1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2
Thang 6:
Mary, call out a PAX to lead next exercise
Finish with two minutes of stretching
Back to the flag
COT
Announcements- 10/19, 10/24, 10/26
Intentions: gratitude, Georgia catastrophe, all schools/teachers/students
Welcomed FNG @Solo (@Revit crew)
Welcome back @Redfish (@Fracsac claimed an EH)
Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!
3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
SYITG!
73 degrees and raining, yes still raining
Football day, Tulane tailgatin’, RAIN… unsure of the turnout
PAX were appearing out of the bushes, including @Rudy at 6:34am
YHC’s Mothership VQ, here we go
Disclaimer
Warmup without the rain, Peristyle
WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT
Thang 1:
Mosey to the bridges behind Cafe du Monde
Partner up
1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
Rd1- 8-count body builder while other PAX does merkins on the bridges
Rd2- repeat Rd1
Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
Rd4- Squats, other PAX does high knees between the bridges
Thang 2:
Mosey to the shelter down the tracks
Jack Ass Burpee Web, ONLY 5 rounds
1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10
Thang 3:
Mosey to the nearby memorial fountain
3 PAX ring the circle bear crawling while remainder do an exercise
SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats
Thang 4:
Mosey to the “Ralphs Entrance” to the park
Partner up for a DORA
50 burpees, 100 squats, 150 toy soldiers
Run backwards to next cross walk, forward to starting spot
Thang 5:
Mosey back to the Peristyle
Merk Jax
1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2
Thang 6:
Mary, call out a PAX to lead next exercise
Finish with two minutes of stretching
Back to the flag
COT
Announcements- 10/19, 10/24, 10/26
Intentions: gratitude, Georgia catastrophe, all schools/teachers/students
Welcomed FNG @Solo (@Revit crew)
Welcome back @Redfish (@Fracsac claimed an EH)
Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!
3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
SYITG!
5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
Warmups
Abe Vigoda’s
Grass(cement) Grabbers
Imperial Walkers
SSH’s
Arm Circles
Low Slow Squats
Exercise 1
Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
Exercise 2
25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
Exercise 3
Ring of Fire
Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
Finished with Mary
COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.
T-Claps to this great group of guys showing up in the rain and being warriors.
77 degrees with a 100% chance of rain
Oh and a flood watch until Saturday morning… what could go wrong
With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”
Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
Party of 9 for some @okwata fun
Mosey to the foot of Canal to warmup
AV, GG, PPP, ST, CC, TF, FT… IN CADENCE
Thang 1:
October 24th is the return of the H8! so it was time for some practice
Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested
“Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin). At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.”
We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins
Thang 2:
Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.
Thang 3:
Line up along the lakefront, facing the waves.
Merkin Jax, up and down the mountain, 1/4 ratio
1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ
A little bit of Mary: flutter kicks, dying cockroach, LBCs
To the flag
COT
Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)
Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.
With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.
SYITG!
Today marks the 19th anniversary of Hurricane Katrina, possibly one of the most challenging times in our lives. Yet, this morning, the levee system is now strong enough to withstand a Pax 7 Okwata workout.
Warmups at the Lake:
SSH x 20
Abe Vigoda’s x 10
Forward Arm Circles x 10
Moroccan Night Clubs x 10
Seal Claps x 10
Reverse Arm Circles x 10
Peter Parkers x 10
Gas Pumpers x 10
Calf Raises x a bunch
Route 66: Dips
Mosey to the pumping station wall.
11’s ÷ 3 = Bumpies, Bear Crawl Down The Levee, Donkey Kicks
Mosey to the Mardi Gras Fountain.
Space Invaders with Coupon (8-Count):
American Hammers
Squats
Burpees
WW3 Situps
Lunges
Mosey back to the flag.
COT:
Counterama
Namearama
Intentions
Prayer
The early bird test AO at Lasalle on Tuesday at 0500 continued with YHC stepping up with War Eagle and Pinewood posting to see what was in store.
With the speaker belting out a playlist far better than anything Bolt could produce, the disclaimer was given and it was off to the warmup pad.
Quick mosey to the truck for some toys
First Thang – Stations
Kettle Bell Swing 50#
Sand Bag Squat 60#
100 m run with 3 burpees (timer)
2 rounds
Substitute battle ropes for Kettle Bell and go 2 more rounds
Last Thang
1 burpee at each light pole as we work around the GoldMine. With time becoming a factor, change to every other light.
Made it back to the flag right on time
COT
Can’t make a workout because you have to get the kids to school? Need to get to work early? Want to spend more time at coffeteria? Whatever tickles your fancy, the early bird Tuesday AO might work for you!
SYITG
