Tag: Troubled Waters

Well better late than never as I always say. – Every man at some point in there life.

Last week few men gathered in the gloom to better themselves at Troubled Waters. The Pax here love there sleep and show up right at 0530 with no time to spare on the reg. When the last guy rolled in hot gave the disclaimer and we are off.

COP#1

SSH x20

IWx 20

Pigeon stretch x10sec holds each leg

Merks x10

I think we did other stuff but who knows

The Thang

COP#2

This was going to be similar to the workout that was previously led by YHC. Yep no creativity here. The workout consisted of

Round 1

Burpees x 20 (count)

Toe touches

Inverted rows

Pistol Squats (alt legs)

Chin-ups

Round 2 x15 burpees Round 3 x10 burpees Round 4 x 5 burpees

After each round the PAX would run the length of the park. After running the last lap around the park decided to do some bonus exercises consisting of 10 merks and 20 Tip Toe squats.

COP#3

Core work with 30sec of ab shredding exercises

Hands back tucks

Marching planks

Side plank lifts (R)

Side plank lifts (L)

Rest 45sec

Seated Ab circles (clockwise)

Seated Ab circles  (counter-clockwise)

LBCS

Russian “V” tuck twists

Ended with COT announcements and intentions.

Again thanks for letting me led

Kimchi

Showed up to the gloomy bridge park with bluetooth speaker ready. Mathlete and Terabyte faithfully showed up 5 minutes early. Kimchi pulls into his spot as Chipper shows up to drop off the shovel flag, even though he couldn’t stay for the beatdown; Mammon needed his service this Saturday.

Without the standby faithfuls of Chipper, Hawg, Triple Shift, etc…Troubled Waters was looking to be a more intimate affair after it’s 2nd full week of service. BUT THEN…in came an FNG, of legendary reputation. Ryan Rockefeller. Lifter of pianos, arm breaking arm-wrestler, IT champion of the handicapped, with a towel around his neck and his head full of resolve to his down painment.

 

Here We Go:

Disclaimer – Mosey to the dirtiest place under the bridge for the C.O.P.
Carioca x2, POW Run, High Knees, Butt kicks until we land at the far end of the park/dirt pit.

WarmUp

25X SSH IC
15 Body Builders
Arm Circles, CW & CCW
Don Quixotes

ATM 15-10-10

30 Count while Torque figures out how to use bluetooth technology, (this is why he EH’d the FNG)

{“Come on you can do it!…YouTube >Saved Playlist >Tabata Songs, YES!}

Ciabatta
Jumping Lunges / Crucible Merks / Imperial Squat Walkers / Groiners

The PAX was encouraged to pace themselves but there’s no escaping the 16minutes of pain that followed. It was long and the more you pushed yourself, the longer it got.

Each PAX gave us a 30 count, after 2 full rounds of 4 sets each movement with 20sec work/10 sec rest interval…except the FNG – who only gave us a 15 count. Watch out for him. He’s got a dark side.

B.O.M.B.S.
7:10. Do we have time for B.O.M.B.S.? Yeah, we have time. Stick to the plan Torque. Quick 30 count to recover from FNG’s cruel trick, explanation of movements & pair up. Pax 1 takes a half lap around the track while Pax 2 starts working on 50 Burpees, 100 OH Claps, 150 Merkins, 200 Big Boy Sit-ups, (and 250 Squats).

We did not have enough time. We limped our sorry behinds into the BBSU’s and walked with our tails between our legs back to the shovel flag.

Count-a-Rama, Name-a-rama, Annouce-a-rama, Prayer.

Moleskin
Chipper couldn’t make the beatdown, but still emptied the fart sack to bring us the shovel flag after he Q’d Thursdays beatdown. That kind of manly commitment deserves to be commended. Similarly, Kimchi basically volunteered to be the long-term Thursday morning Q for TW. He’s an F3 rock. He and Chipper are both HIM, and Troubled Waters is in good hands with them.
The back of the park is a wide open, soft, dirty spot. It’s ideal for some ground and pound. Also, Mathlete pointed out that the tennis courts are open and would make nice spot for suicide sprints. That guy has a unique eye for identifying grueling methods to improve your F1. He’s going to do amazing things. If you ever “Mathlete’s going to Q”. Show up…mentally prepared for a real beatdown.

“There’s not a lot of running today… Right?”

It was Kim Chi’s lucky day since he waterlogged his running shoes with the recent downpour from the Sky Q.  But even though the PAX lucked out from running much today, a downpainment is still required for this transaction, and it was time to pay up. We circled up, gave the disclaimer, and got to work.

Warm-Up:

• SSH x20 IC
• Imperial Walkers x15 IC
• Windmills x15 IC
• Merkin x10 (4-count) IC
• Arm Circles (forward) x10 IC
• Arm Circles (backward) x10 IC
• Pigeon Stretch x10 seconds each leg

The Thang:

Mosey to the starting line of the track for a Merkin Lap (Run half a lap, about ¼ mile, drop and do 25 merkins, finish up the lap and drop for 25 more)

Mosey to the bleachers for continuous painment.

The Gross Workout (12 exercises, 12 reps each):

1. Lunges (4-count)
2. Merkins
3. Homer to Marge to Mr. Burns (Inspired by the F3 explanation for how this workout was named, for simplicity, I’ll call this “Waterford 3”s at Troubled Waters, after the nuclear plant near the AO)
4. Dips using the bleachers
5. Squats
6. Diamond Merkins
7. Bay City Scissors (8-count for 1)
8. Bleacher Shoulder Press (PAX teamed up to shoulder press one side of the bleachers)
9. Lt. Dans (1 squat followed by 2 single-leg lunges for 1 rep)
10. Werkin
11. LBFCs (Little Baby Flutter Crunches)
12. Inclined CHerkin (Push-Up position with feet on the bleachers, lower your body slowly to bring your forehead to the ground)

The PAX agreed this was in fact a gross workout, so we moseyed to the pull-up bar for more filthy exercises.

Pull-Up / Push-Up Combo (I think I’ve decided to call this exercise “Morning Call” – All but one PAX get into push-up position and hold the up position while one guy counts off doing 5 pull-ups.  Every time a pull-up is called out, the PAX does a merkin. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position unless it’s his turn to call out pull-ups or until all calls have been made)

After three rounds of Morning Calls, Q decided a sufficient downpainment had been given.  But this could’ve been an infomercial because wait… there’s more!

• Copperhead Squats x15 IC
• Inclined CHerkins x15
• Parker Peters x15 (4-count)
• WWII sit ups x55
• Pull-Ups (alternating turns to burn the last few minutes before the sunrise)
  • T-Claps to Joe Dirt for hitting 55 total pull-ups to get through the double nickel challenge for the day. Someone needs to add a rucksack to this man. Or give him a donut.

Although running was limited to the preamble, the exercises still gave PAX the business.  Prayer and special intentions as we wrapped things up.  Thankful for the men who post and hold each other accountable, and those like us… the few.

Seven men braved Margret Orr’s Apocalyptic forecast to launch F3 Destrehan on a beautiful, cool, breezy River Parish morning.  We planted the flag directly under the bridge, gave a short disclaimer and then moseyed about 3 feet for the warm-up COP.

The Thang

Warm-up COP – All exercises IC:  SSH x 30; Imperial Walkers x 25; Low Slow Squats x 25; Peter Parker x 25; Merkins x 10; Plank Jacks x 24; Merkins x 10; Parker Peters x 25; Merkins x 10

Near the end of the COP, the St. Charles PO-PO pulled up into the parking lot.  Next thing we know Torque jumps up to his feet and takes off running.  

Exploratory Mosey: We moseyed down the jogging trail that goes around the park.  Torque claims it is one half mile, an I have no reason not to believe him yet.  There were some exercise stations along the way, a few sporadically placed picnic tables, a big open dirt area, some bleachers, some narrow grassy areas, a basketball court, and tennis courts.

After hiding out in the bathroom for a while, Torque rejoins us.  I didn’t ask.

Red Hot Chili Pepper:  Since we were under the bridge, it seemed appropriate to break out the Red Hot Chilli Pepper.  This was gifted to the NOLA Pax at the NOLA Launch on 10/18/2014 by Chong Li.  You can read the backblast here, where it is referred to as the Chong-Li Special.  I modified it for the Destrehan Launch, using step ups instead of Bulgarian Split Leg Lunges.  I also reversed the counts for the legs and the merkins so that it went something like this:

• 16 Channing Tatums IC (aka Right Leg Squat)
• 8 Decline Merkins IC
• 16 Tatum Channings IC
• 8 Incline Merkins IC
• 12 Channing Tatums IC
• 6 Decline Merkins IC
• 12 Tatum Channings IC
• 6 Incline Merkins IC
• 8 Channing Tatums IC (aka Right Leg Squat)
• 4 Decline Merkins IC
• 8 Tatum Channings IC
• 4 Incline Merkins IC
• 4 Channing Tatums IC (aka Right Leg Squat)
• 2 Decline Merkins IC
• 4 Tatum Channings IC
• 2 Incline Merkins IC

We did this on the baseball field bleachers and it was hell a loud.  The guy opening the concession stand for the games later that morning came out to see what all of the commotion was about.  He seemed fine with a bunch of dudes stomping on the bleachers, so he went back inside.

Dora 1-2-3:  Partner up. Partner 1 bear crawls about 40 yards out and back, while Pax 2 works on the the prescribed exercise.  Flapjack when Partner 1 gets back and continue exercise count as a team.  Each team does 100 Merkins, 200 Squats, and 300 LBCs.

Mosey over to the playground

Bernie BLIMPS: Same partners.  Pax 1 hangs from the pull-up bars, elbows bent at an L while Pax 2 goes through the following progression:  5 Burpees, 10 Lunges, 15 IW, 20 Merkins, 25 Plank Jacks, 30 Squats.  Finished when the team makes it through the entire progression.

Mosey across River Road (Frogger) to the levee.  After a test run down the concrete side and back up, we decided it was a worthy levee for 11s or Jacob’s ladder or quadraphilia or any other of our various levee downpainments.

Jacob’s Ladder: Run to the top of the levee and do one burpee.  Down and back up for two burpees.  Keep ascending until you reach 7 burpees.

Mary: 10 WWII sit-ups IC with feet toward the top of the levee.

Quadraphillia – Down the grassy side and back up, always facing the park.  We only did a couple of minutes.

Mosey back to the flag for COT

Moleskin

Troubled Waters is a good AO that would be better if they didn’t lock up the baseball fields.  There’s plenty of stuff to get creative here and the levee is a definite bonus.  There are not a lot of big open spaces, so it will be tough once the numbers get huge.  No worries though, we will just add a workout at the West Bank Bridge Park.

They have a Remote Control Race Track at this place.  How weird is that?  We had Coffeeteria at Donut Land, just down the road.  Ask Kimchi how good the donuts are.  While we were there we saw one of Torque’s buddies, who was apparently confused about the location of the workout, or exactly what the term workout means.  At least he met us for donuts.

T-claps to Channel Mullet for his triumphant Kotter.  T-claps to Yo-Yo.  Not too many 14 year olds in the New Orleans area have the dedication to get up and workout at 6:30 Saturday mornings.  He will be a man-child before long.