F3 New Orleans

Author: Hawgcycle

  • The Thunder Rolls

    Nice turnout at the Mothership as storm clouds brewed above.  Several of the Pax started to wonder if the disclaimer covers lightning strikes.  I’m no lawyer, but the disclaimer seems airtight to me.  JV and YHC each planted a flag in the hardest, driest piece of ground on the gulf coast, I said the obligatory disclaimer, and we were off.

    The Thang

    Mosey to the great lawn for the warm-up.  Just slightly soggy.  SFx was wishing he was Q so he could lead burpees in the corner with the sprinklers.  He’s sick.  We moseyed to the other end for   SSH IC x 37; DQ IC x 13; Merkins IC x 17; Squats IC x 31;  Dying Cockroach IC x 37

    Mosey to the Refinery.  We circled up in the tall, seedy grass next to the equipment for Burpeefest. 1 minute = 12 burpees + whatever time is left for recovery.  5 sets.

    Next each man took a station at the refinery for a tabata-esque workout.  20 seconds all out followed by a 10 second recovery as you rotate to the next station – 17 stations: Pull-ups, Bernies, Pull-ups, Dips, Dips, Channing Tatums, Tatum Channings, low-bar pull ups, Squat thrust pull-ups, Box Jumps, Box Jumps, Pole Dancer, Pole Dancer, Squats, Squats, Rows, Muscle-ups.

    Mosey to the prison bars outside of the Tad.  Hop up on the ledge and grab some metal.  3 sets of calf raises IC:  Regular x 25, Toes In x 24, Toes Out x 25.

    The gate to the Tad was open so me moseyed by to check it out.  There was a security guard outside and the ramps were taped off with caution tape.  We are obviously not welcome anymore.  From there it was a disappointed mosey to the Track.  Along the way I led the Pax through some Marshlands.  Anyone that followed me gained some extra weight on their feet in mud and water. YHC is 2 for 2 this week.  Two Qs and I led the Pax through a marsh at both.

    We lined up for an Ark loader across the infield: Bear Crawl 50 yards, Winston Jameis 25 yards, Jameis Winston 25 yards, Burpee Broad Jump x 10, Duck Walk 25 yards

    Just a little bit of time left for a SFx 220 special.  SFx led this exercise the first time he Q’d.  Not sure if it has been done since.  #LongOverdue.  Partner one sprints half way around the track while Partner 2 jogs across the field to meet him, then switch.  Repeat.

    From there it was a long mosey back to the flags.  Surprisingly both flags were upright.

    NMM

    Great crowd today despite several of the regulars being out.  T-claps to Mav for squeezing as much of the workout in as he could before he had to head out to his son’s 8:00 baseball game.  T-claps to Radar for wearing a sweatshirt in June.  T-claps to Bubba and Douille for their Track Prowess.  T-claps to everyone for the Tabata workout at the refinery.  That went much smoother than I thought it would. I always enjoy the opportunity to lead at the Mothership.  Thanks for putting up with me.

     

  • Don’t Skip Your Q Day

    “The best leader is the one who has sense enough to pick good men to do what he wants done, and the self-restraint to keep from meddling with them while they do it.” -Theodore Roosevelt

    8 Okwata warriors gathered in the pre-dawn gloom.  At 0530 we rolled out with no meddling from our Q.

    The Thang

    The Fountain was on (thanks Mitch) so we had to warm-up in it’s mist.  We circled up in the muddy waters near the fountain for our Warm-up COP:  SSH IC x 30; Peter Parkers IC x 30; DQ IC x 15; Squats IC x 20

    From there we hit the nearby benches for a round of Tabata: Channing Tatums, Decline Merks, Tatum Channings, Incline Merks, Repeato.  Disclaimer: YHC may have called for two sets of Channing Tatums in the first round.  I get so confused with that dude’s name. 

    No sign of any late arrivers as we mosey through the muddy waters to the new pull-up bars installed by the city.  Thanks again to Mitch and his fitness initiatives.  The Pax had some recovery time as YHC struggled to divide 8 by 3.  I finally got it figured out and commenced the next exercise. One Partner does pull-ups while another is doing burpees on the other side of the levee.  The third partner runs from one station to the next and switches off.  We did 3 sets of whatever this is called.

    Mosey to the top of the levee and grab your six.  Not literally.  I just mean sit down.  6 MOM: LBCs IC x 40; Slow Scissors x IC x 10; LBT x 44; Putin IC x 15.  Recover and Quadriphilia (Always Facing the Lake run down the levee and back up, AMRAP in 4 minutes).

    Slide down the levee a little ways for some Merkins around the clock: 1200 IC x 10; 0300 IC x 8; 0600 IC x 6; 0900 IC x 8.

    Back on top of the levee for some Sungazing Squats IC x 20.  In honor of our Original Q we finished with some Yoga.  I think it was a sun salutation, or something close to it.

    Back to the flag for the COT and the naming of the FNGs.

     

     

     

  • Feel the Bern

    8 men met in the Mid-City Gloom this morning.  Missing a few of the neighborhood regulars, but glad to see Shorty back from his Anniversary Vacation.  We can’t live everyday in paradise.  Growth happens in humidity and suck.

    The Thang

    Given the warm-ups Q’d by JV and Tool earlier in the week, I felt the need to show that my Arkansas education taught me to spell (at least some basic words); however, as you will learn later, it did not teach me to count that well.

    Warm-Up COP

    • Peter Parkers x 25 IC
    • Up Jacks (RL x 30 IC, LL x 30 IC)
    • LBC x 40 IC
    • Low Country Crab x 25 IC
    • – (aka Plank) x 80s
    • Up Downs x 10
    • Parker Peters x 25 IC
    • Superman x 80s

    Mosey to the Refinery and partner up for some Rocket Man – The true Rocket Man as taught to us by Yuengling is 45 seconds at 100% effort followed by 15 seconds of rest.  We modified this workout to do 40/20.

    Stations – each partner flap jacks before moving to next station.

    • Muscle-ups/Jump Pull-ups (YHC tried to demonstrate a Muscle-up.  Fail.)
    • Box Jumps
    • Pole Dancing (aka The Sloth when modified.)
    • Monkey Greeters – The idea was to face each other while hanging from the monkey bars and then alternate shaking hands with one another.  This proved difficult for all and modifications ensued.

    Mosey to the Foundry, and grab something to hang from.  Your not out until your arms are fully extended or you let go.  Once you are out, start doing burpees until the last man falls.  In honor of the close of the State Primary Season, I’m calling this the Bernie Sanders.  Named for the man that refused to drop out.  T-claps to Cowbell for being the last man standing  hanging.  #FeelTheBern

    Northshore Jack Webb – 2:1 Ratio x 10.  #FeelTheBurn.  #Progressive.  YHC praised Bubba’s Alabama education, as he quickly figured out the number of Air Presses required if the ratio is 2:1.  Then YHC’s Arkansas education got in the way as he flubbed the count after 3.  Arkansas, 49th in Education, #1 in my heart.

    Another round of Bernie.  This time do x-fit push-ups once you are out.  T-claps to Cowbell for defending his title and becoming our presumptive nominee.  What are we nominating him for?  Not sure.

    Mosey to the area near the old tee box for some Mary:  Flutter Kicks x 15 IC; Slow Freddies x 10 IC.

    That’s enough Mary.  More Jack Webb NS style.  We made it to 9 before time ran out.  #RoomToGrow.

    Mosey down Roosevelt Mall back to the flag.  No matter how many times I run down Roosevelt Mall it will always be longer than I think.

    COT

    Romans 3:21-26

    Naked Man Moleskin

    Some ideas don’t work.  Cowbell is a failure, but he’s still better than the rest of us.  Shorty has the Q tomorrow and he better be lying about the Jack Webbs.  Glad I wrote most of this last night – arms are shaking.  The irony of this workout is that we didn’t actually do any pull-ups.

     

  • Conscientious Shovel Flaggin’

    In NOLA our strength is incorporating bar hopping into 5K runs.  Our weakness is posting the shovel flag.  Looks like the winds of change may have started this morning as YHC received a text at 0448 from Shorty letting me know that the flag had posted at Rock City.  Shorty, unable to post himself due to a last minute flight to Houston took the time to drop off the flag on his way to the airport.  #TheExtraMile.  With a shovel flag marking the spot, 7 of us gathered together for some mumblechatter and a quick disclaimer.  We picked up 2 more after moseying to the rock pile for a warm-up COP

    The Thang

    Warm-up COP:  SSH IC x 30; Peter Parker IC x 30; Iron Cross x 20; IW IC x 30; J-Los IC x 20; Squats IC x 20.  The intention was to get the back and hips loose.  YHC was feeling good once Amnesty voiced his approval of the warm-up.  This is my new gold standard.  From here we grabbed a rock and moseyed around the tennis courts to the playground.

    Stations:  We partnered up at five different stations.  7 rock burpees was the count, everything else was AMRAP – Pull-ups, Swingset Merkins, Bench Press, Squats, Rock burpees.  This was the first time YHC had tried merkins with feet in a swing, it won’t be the last.

    We needed more pull-ups so we rotated through the pull ups two at a time until all pax had done another set.  While the two were doing pullups AMRAP, the rest of the pax did a set of 5 rock burpees for a total of 20.

    We grabbed the rocks and moseyed to the soccer field by the hill hell.

    Oso 100 – We did a modified Dora with bear crawl.  Partnered up.  One partner bear crawls 25 yards down and back while other partner does Squat Presses AMRAP, then flapjack.  Partners finish when the sum of Squat Presses equals 100.  I was surprised that there were no complaints about the q lining everyone up for bear crawls through the sticker grass, until I noticed everyone but YHC and Skull Crusher were wearing gloves.  Manliness or being unprepared – you decide.

    Grab our rocks and head to the hill hell for a Descending Jacob’s Ladder of Sorts:  7 burpees on one side of the hell, run over the hell con roca for 7 squats, run back con roca for 6 burpees and back over again con roca for 6 squats, continuing to descend the ladder.  T-claps to Marlin for pushing me hard.  We made it to 2 burpees before we had to call time and head back to the rock pile.  #Room4Growth.

    Horses to the Stable after dropping of the rocks.  COT with prayers for some of those in our community that are hurting.  Looking forward to the first Wednesday workout at the CP this week.

    Moleskin

    This was YHC’s first Southshore Q in a long time.  It was great to be back out there with the guys pushing ourselves to get better.  Fortunately we didn’t have any of the excrement issues the Skinny was having. #BeenThereDoneThat.

  • Do As I Say, Not As I Q

    YHC traveled north today for a Q-school in God’s Country. Beautiful clear day on the Lakefront. I could see the homeland across Lake Pontchartrain. Chewy showed up slightly late with the broken flag but no Schwanks. Upon his arrival we got started, 6 strong. A couple of things you always want to do when you Q is to start on time and start with a disclaimer. I did neither today.

    The Thang

    10 Burpees to get the blood flowing. Then it was a short mosey to the warm-up COP

    Warm-up COP: YHC gave a short spiel about the importance of the 3 part command as a means of communicating to the pax and keeping everyone together. I introduced an exercise and did 5-10 reps, then asked one of the Northshore Pax to lead that same exercise. The counts below merely reflect an estimate and should not be taken as accurate.

    SSH IC: YHC – 10 reps, Nacho – 10 reps
    Imperial Walkers IC: YHC x 10, Chewy x 20
    Merkins IC: YHC x 5, Tankini x 10
    Peter Parkers IC: YHC x 10, Parker Peters IC: EIEI x 11
    Squats IC: YHC x 10, Crab Legs x 10

    From there we moseyed to an open area for some Tabata. Here I preached the importance of designing the workout so that the young, fast guys get pushed hard without leaving us old, slow guys behind. The design should be such that everyone is smoked and no one is left behind. Tabata is a good way of doing that. 8 sets of exercises. Each set is 20 seconds as hard as you can possibly go, followed by 10 seconds of rest. The result is 4 minutes of the most effective workout you can create (that’s a scientific fact). You can use any exercises you want. Today we cycled twice through burpees, full sit-ups, merkins, and squats.

    Next we took a short recovery mosey and lined up by the sea wall. Again we passed the Q from one man to the next. Again, the reps are estimates.

    Right Leg Step UP: Chewy x 15
    Left Leg Step Up: EIEI x 15
    Dips: Tankini x 10
    Derkins: Nacho x 8
    RLS: Crab Legs x 8
    LLS: Nacho x 15
    Irkin: Tankini x 10

    Recovery walk during 10 second count down to the nearest Live Oak. We partnered up. One partner did Peek-a-boo pull ups on the tree as the other did 10 burpees, then we flap jacked. Repeato with 7 burpees, then 5 burpees, and ending with 3 burpees. Here I stressed the importance of adding some kind of pulling exercise into the workout. Sometimes you have to get creative – but not too creative, right Mr. Awesome?

    Mosey back flagward as we are getting short on time. We circled up as YHC introduced the infamous Jack Webb. Chewy wanted the air press to merkin ration to be 2:1. YHC obliged and will be doing it that way from now on. So a Northshore Jack Webb is one merkin followed by 2 air presses, 2 merkins followed by 4 air presses, etc. etc. Nacho was not a believer in the air presses. He became a believer when we got to 5 merkins and 10 air presses. We worked our way all the way up to 10 and 20.

    At this point Chewy had some exercises he wanted to introduced. He lead us in the inchworm for roughly 25 yards. We finished with a 60 yard sprint and an 80 yard sprint to get us back to the flag.

    At the COT we discussed how the Northshore workouts were going. A couple of things you want to do as a Q is to end the workout with a count off and name-o-rama. I got into the discussion and forgot both of these things. At least I closed us with a prayer.

    Naked Man Moleskin

    Good work by the Pax today. Leading an exercise is usually a little ragged when you do it for the first time, but once you’ve done it a few times you get it cleaned up quickly. T-claps to all the guys that came out today to push themselves. You guys have a good start. It’s going to grow.

  • May Crowning

    When Yankee and I taught at Sacred Heart they had a strange little tradition called May Crowning which serves as the namesake for our May Competition. Here are the rules:

    1. Put up $50.00
    2. Post at least 3 times in each of the 4 weeks during May
    3. Keep your money and get a free round at the first F2 event in June.

    The idea is to challenge yourself to post consistently. You have to post at least 3 times each week to win and keep your money – miss one week and you are out. We will use the “loser” money to treat the winners at F2 and donate the rest to charity.

    There will also be an overall winner for the man that posts the most during May. Overall winner gets some F3 swag and chooses the charity (Human Fund is not allowed).

    If you are in, post a comment below. Reply to your original comment at the end of each week with the number of workouts you posted at during the week. Competition starts on Monday 5/2. Monday – Saturday constitutes a week.

    Game on!

  • Cold Open

    After a wrong turn by Your Humble Backseat Driver, our clown car successfully made it to the new Northshore AO 20 minutes before launch.  After a quick reconnaissance mission to see if we could get on to the field at Our Lady of the Lake (we can’t), 3 men from the South planted a very manly shovel into the cold Northshore soil for the first time.  We were quickly joined by our fellow brother Hotty Toddy and five men from God’s Country.  This AO sits right on the banks of Lake Pontchartrain and has to be one of the more scenic AOs in F3 Nation.  It’s also cold.  YHC quickly learned some additions to the standard disclaimer were necessary:  “I am not a certified lifeguard,” “I am not a professional traffic cop,” “Be wary of hypothermia”, etc…

    The Thang

    Took a short mosey and circled up a short distance from the flag, in case there were any late arrivers.  Did I mention how cold it is over here.

    Warm-up COP:  All IC –  SSH x 20; Imperial Walkers x 20; Windmills aka Don Quixotes aka Hammy Poppers x 10; Merkins x 15; Squats x 20; Peter Parkers x 20; Sumo Squats x 20; Parker Peters x 25

    EIEI asked if he should sing the song during Imperial Walkers, so I propose that all IWs on the Northshore are done while humming the The Imperial March.

    Short mosey to the lake ledge for some “Red Hot Chilli Pepper” famously named at the NOLA launch when Chong-Li led us under the bridge for a Chong-Li Special – read it here.  Seemed appropriate on the day Giving it Away.  YHC modified it like this: All IC – RLS x 16; Decline Merks x 8; LLS x 16; Incline Merks x 8; RLS x 12; Decline Merks x 6; LLS x 12; Incline Merks x 6; RLS x 9 (oops); Decline Merks x 4; LLS x 8; Incline Merks x 4; LLS x 4, Decline Merks x 2; RLS x 4; Incline Merks x 2

    Chong-Li didn’t fail.  This warmed-up the pax and the oaks were soon draped with long sleeve outer layers.  Let’s explore what is over the bridge.

    Found nice open space about 70 yards wide.  Nice spot to do battle with Tyson – Sprint 40 yards to the sidewalk, 10 reps, sprint 30 more yards to Lakeshore Drive, 10 reps, sprint back to the sidewalk, 10 reps, sprint back to the start.

    • Round 1: Squats
    • Round 2: Diamond Merkins
    • Round 3: Alternating Lunges (Left+Right = 1) 
    • Round 4: Wide Merkins
    • Round 5: Toe Raises

    Slow mosey back flagward.  Stopped half way for some Mary all IC: LBC x 20; Flutter Kicks x 20; Hello Dollys x 20; Putins x 20; Rosalitas x 20; Penguins x 20

    Mosey back to the flag for the COT

    Naked Man Moleskin

    •  Good showing by the Northshore Pax today.  T-claps to Toots for Larry Birding Round One against Tyson
    • The AO is nice and has potential.  Trees can be used for pull-ups.  We didn’t make it down to the playground or the baseball field.  That needs to be explored.
    • How many people does Amnesty know on the Northshore?  He had to have stopped and talked to at least 4 people during the workout.
    • Future FNG Chris showed up for the COT.  Seems he hasn’t made the change for daylight savings.  No name for Chris yet – you can’t just show up and get a name like Toots.  That has to be earned.
    • In true Northshore style we had mimosas and a variety of dishes involving quinoa at coffeteria.  I am proposing that coffeteria on the Northshore be called Bro Brunch.

    Thanks to the guys who came out this morning to make the Northshore stronger.  Great work.  I am looking forward to seeing this thing grow.

     

  • It’s On.

    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.

     

  • Bracket Busters

    17 underdogs posted at the Mothership and left victorious after a #downpainment in March Madness.  Welcome Igloo from F3 Hickory.  YHC was inspired by the hope and determination of the Cinderella teams in the NCAA basketball Tournament.  After a short introduction and disclaimer we were off to the museum lawn.  Along the way we picked up Mike, our friend and favorite waiter, from Morning Call.  Mike even joined us on the first exercise of the COP.

    Game 1:  UALR 85 – Purdue 83 (2 OT).  In honor of the Trojans from Little Rock, we spelled out UALR in for our warm-up COP.

    • Un-Straddle Hop (SSH IC on one leg) Right Leg x 21, Left Leg x 21
    • Alternating Shoulder Taps IC x 22
    • Low Country Crab IC x 21
    • Rosalita IC x 21

    Game 2:  Yale 79 – Baylor 75.  In honor of 12th seeded Yale’s upset of the 5th seeded Bears we gathered around the fountain for a modified Dan Taylor that we named “The Handsome Dan” – 1 left leg step-up, 1 right leg step-up, and one squat.  Escalate until reaching 12 left leg step-ups, 12 right leg step-ups. and 12 Squats.  Lots of mumble chatter about not rooting for upsets in the tourney after this.

    Game 3:  Stephen F. Austin 70 – West Virginia 56.  Did anyone see this Giant Leprechaun that dominated West Virginia?  Tom Walkup, led the 14th seeded Lumberjacks to an impressive victory over the 3rd seeded Mountaineers.  In hopes of building the type of strength and power that Walkup and his beard exhibit, we performed a set of (Lumber)Jack Webbs to 14.

    Game 4:  Hawai’i 77 – California 66.  The native language of Hawai’i has 12 letters and something that looks like an inverted apostrophe called an Okina.  The Okina represents a glottal stop (or very, very brief pause).  We used the Okina after we finished ten (Lumber)Jack Webbs, as Jingle Vader counted down from 13 (Hawai’i’s seed) to help us recover and prepare for the next 4 sets.

    After our (Lumber)Jack Webbs we moseyed to the Foundry.  There we worked on our ability to hang on the rim.  We want to be prepared once we get there.  Everyone found a place to do pull-ups or rows and did one set to exhaustion.  Once exhausted we all met up by the water fountain.

    Games 5-7:  Wichita State 65 – Arizona 55, Gonzaga 68 – Seton Hall 52, Northern Iowa 75 – Texas 72.  Three 11 seeds won in the first round this year.  In their honor we moseyed to the soccer field and did Elevens from penalty box to penalty box with Burpees and Merkins at each end.  Rudy thought that he should be exempt since his Fighting Irish were the only 6 seed to beat an 11.  T-claps to Jingle Vader and Bubba for a very impressive showing.

    During our Mosey to the Great Lawn we stopped by the Sculpture Garden Flowers and did box jumps as we waited for the Six.

    Game 8:  Middle Tennessee 90 – Michigan State 81:  YHC picked Michigan State as my champion, so my bracket was destroyed on the second day of the tournament.  I thought it would be fitting to save the most soul crushing Game until the end.  The mascot for Middle Tennessee is a winged horse named Lightning.  In hopes that someday someone will nickname us “Lightning” we worked on our sprints – 15 across the great lawn with a couple of strategically placed Okinas.  T-claps to Douille, for being out in front on most of the sprints.  T-Claps to the rest of the PAX for occasionally catching up to him.  OSHA did a couple of impersonations of Bryce Drew’s head first slide after hitting the game winner against Ole Miss in 1998, however, the PAX was too tired to mob him.

    Mosey back to the flag for the COT.

    Naked Man Moleskin

    Today’s workout focused on the hope and persistence involved in reaching our goals.  In Phillipians 4:13 Paul said “I can do all things through Christ who strengthens me.”  Christians often use this verse in the context of athletics, but it is applicable to all parts of life.  It is a verse the provides hope and encourages us to persist.  T-claps to JV for his persistence over the past several months.  We have all witnessed the dividends his persistence has paid, e.g. his first place finish in today’s 11s.

     

     

     

  • Straight Dope

    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.