F3 New Orleans

Author: Surge

  • Rebirth of the Barre

    Right now ladies and gentlemen, back to Okwata with the lights and lonely music of that gone groove, where you can sit back and relax dig some of the wonderful things . . .

    Warm-Up: mosey to the seawall in front of the fountain and then circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, Peter Parkers x15, Floyd Maywethers x15, and Parker Peters x15.

    The PAX moseyed to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. Jingle Vader took over the cadence for YHC.

    COP3: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat). High Rise took over the cadence for YHC.

    COP4: The PAX moseyed to the Cabana of Pain for 3 sets of pull-ups x5.

    Count off, Nameorama, close out with announcements, intentions, and prayer. The gift is great, but the Giver is greater still. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

  • 11 from Heck

    Okwata started with a beautiful moonrise and gentle breeze and then quickly went to CSAUP.

    After the disclaimer, the PAX moseyed to the Center of the Universe for the warm-up: SSH x 25, Abe Vigoda x 15, Imperial Walkers x 25, Peter Parkers x 20, Parker Peters x 20, Sun Gods x 10 (each direction). The PAX then moseyed to the bottom of the levee for the THANG.

    The THANG was an 11 using one-side of the levee: Merkins at the top (descending) and LBCs at the bottom (ascending). To achieve full CSAUP status, YHC directed the PAX to Quadrofeelia (a.k.a. Bernie Sanders) up the levee and Bear Crawl down the levee during the 11. After this, YHC needed O2, so Two Youths gave the PAX a twenty-count.

    Next, the PAX moseyed to the seawall in front of the MG fountain for a Hurricane Hoedown. YHC was so spent the PAX DJ-ed the cadence. Then, the PAX DJ-ed some additional MARY: Sweat Angels, Dying Cockroach, Real Freddie Mercury, and more LBCs.

    The PAX moseyed then to the virtual flag for the COT. Count Off. Nameorama. Announcements. Intentions. Prayer. Lord, teach me to be generous. . . .

    Moleskin: It was a great effort from the PAX today. YHC was beat after the 11. The PAX also stepped up to help YHC with cadence and then MARY. Future Qs sharpening. Fellowship. Teamwork. You name it.

  • Surge’s B-Day Q

    YHC turned 51 and wanted to celebrate F3 style. Okwata provided a beautiful sunrise and a light breeze. First, DISCLAIMER and then

    Mosey to the Center of the Universe for the warm-up: SSHx51, Abe Vigoda x10, Sun Gods 10f/10b, Peter Parker x20, Parker Peter x20, Imperial Walker x20, Concrete Grabbers x10

    Mosey to the levee for an 11 with burpees (descending) and low slow squats (ascending)

    Mosey to the seawall for a Hurricane Hoedown looking out over Okwata and the beautiful sunrise

    Mosey up and over the levee and back to the flag for some bonus Mary: American Hammer x20, Freddie Mercuries x20, LBCs x20 (courtesy of Kuch).

    Count off, Nameorama, Announcements, Intentions, Prayer

    The PAX had a F3 guest from North Carolina. YHC thinks he was impressed with our hill (aka, levee) and how we used it a lot. Thank you for a great birthday start. Teach me to be generous!

  • Mile-O-Merkins and Mile-O-Mary at Okwata

    We had a great morning at Okwata to get some miles for the AO in RRR VII, but we couldn’t forget our tradition of full-body workouts. So, disclaimer and then mosey to the Center of the Universe (COTU) for the warm up: 25 x SSH and Imperial Walkers, 15 x Abe Vigoda, 10 F/R Sun Gods, 15 x Peter Parker, 15 x Parker Peter, 15 x Concrete Grabbers and then off to Da Thang.

    From a secret starting point on the levee, YHC explained the Mile-O-Merkins. The course was a half-mile out and half-mile back with 12 stations. At each station, the PAX did a set of merkins with descending reps starting at 12. This went so well that the PAX then did a Mile-O-Mary with LBCs at each station. By the end of the workout, with moseying plus the
    Mile-O-Merkins and Mile-O-Mary, the PAX covered 3 miles.

    Lord, teach me to be generous!

    Surge

  • On the Third Day of Christmas . . .

    My true love gave to me three French hens. Got it? THREE French hens! THREE!

    The Pax moseyed west along the seawall with a stiff SE wind at its back to the U-turn at Canal and Lakeshore. There the Pax warmed up with THREE exercises, 25 reps, rinse and repeat THREE time: SSH, Imperial Walkers, and Mountain Climbers.

    The Pax moseyed west again along the seawall to the three benches just west of Canal for the thang – a THREE-stop ladder with burpees and then squats. (We couldn’t do THREE exercises because we ran out of time.) The Pax ran to the farthest of the three benches and did twelve reps. Next, the Pax ran back to the second bench and did eleven reps. Next, the Pax ran back to the first bench and did ten reps. The Pax then ran out to the
    farthest of the three benches and did nine reps. Next, the Pax ran back to the second bench and did eight reps. The pattern continued finishing with one rep at the first bench. In between exercises, YHC did a Twelve Days of Christmas count-off.

    The Pax then moseyed east along the seawall for Mary with THREE exercise, 25 reps, and thirty second plank in between each
    exercise: Partridge twist, Turtle Dove crunches, and the Dying French Hen.

    Announcements, intentions, prayer, and then count-off and Nameorama, which YHC almost forgot.

    The Pax didn’t know what type of weather it would face . It could have been a flood causing rainstorm, but there was only wind (and plenty of it). Sky Q was looking after us this morning.

  • Okwata Single Leg Beatdown (plus)

    The cold relented, and YHC was bringing a classic beatdown to the PAX.   Disclaimer and then . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.

    The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.

    Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time.  The beatdown started with the legs and worked its  way up so that the whole body got hit.   Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability.  YHC is getting sore right now.

     

     

     

  • Rain, Respect, and Route 66

    Rain pelted the gloom as five wise men – the RESPECT PAX – formed around the flag.  They knew a beatdown in the rain was to be savored and not avoided.  They knew as long as the mind was moving and counting, the rain did not matter.  First, DISCLAIMER.  Now for the thang:

    For the Warm Up, mosey to the seawall in front of the fountain and SSH x 25, Sun Gods x 10 (both directions), and Abe Vigoda x 10.  Another short mosey to shake off the rain and Peter Parker x 15, Parker Peter x 15, Hillbillies x 15, and Woodchucks x 10.

    1st ROUTE 66 (descending): burpies out and jump squats back

    2nd ROUTE 66 (descending): crab cakes out and lunges back

    3rd ROUTE 66 (descending): dying cockroach out and flutter kicks back

    Back to the flag for COUNTOFF, NAMEORAMA, ANNOUNCEMENTS, INTENTIONS, PRAYER

    This was the first PAX at OKWATA that consisted of only 50+ year olds, as far as anyone can remember.  YHC appreciates and congratulates these wise men for coming out on a rainy, windy morning for F3.

  • Okwata Route 66 and then the Train Ran out of Time

    We had a beautiful Okwata morning with a thundercloud to the south providing special effects.    But, the rain held off.  Disclaimer and then the THANG:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Sun Gods 10xIC each direction, Imperial Walkers 25xIC, and Peter Parkers 205xIC, and Parker Peters 20xIC.

    Then, the PAX moseyed to the seawall for Route 66 ( 11 stops) staring at the lightpost approaching Canal Blvd. Merkins out ascending.  LBCs back descending.  Low slow squats out ascending. Dying cockroach back descending.  Hello Dolly out descending.  The PAX enjoyed lots of up and down with their moseys.

    To get back for COT, the PAX moseyed to the top of the levee and commenced to Railroad Track back.  The PAX couldn’t take the train all the way because of time, but YHC is going to work Railroad Track into a Q in the future.

    When the PAX reached the flag, Count-o-rama, Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Okwata Draft Day

    We had a beautiful Okwata windy morning for the PAX of 10.    The rain held off.  Today is NFL draft day, and the only number YHC can think about is 11.

    Now for the thang:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Arm Circles 10xIC each direction, Peter Parkers 15xIC, Parker Peters 15xIC, and Imperial Walkers 25xIC.

    Then, the PAX moseyed west to the levee for 11. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other.  T-Claps for the entire PAX for sticking with it.  It gets easier every time.

    Next, the PAX moseyed to the House of Pain. Five stations, 2 rounds: Bear crawl up the levee, your choice down (timer); merkins; dips; WWII sit-ups; and pull-ups.

    Finally, the PAX moseyed to the virtual flag for a quick Mary (10xIC each): Real Freddie Mecury, Flutter Kick, Hello Dolly, and Box Cutters.

    Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Okwata Wind Chill

    The wind was howling at Okwata and made for a feels-like temperature in the thirtys.  At least, it wasn’t raining.  After the disclaimer, the Q promised one thing: we won’t stop moving.  The PAX moseyed to Canal and over the levee for some shelter to warm-up.

    Warm-Up: SSH (x25), Abe Vigoda (x15), Arm Circles (x10 f/r), Imperial Walkers (x25), Mountain Climbers (x25)

    Then, straight into the THANG: BLIMPS pyramid (i.e., BLIMPSPMILB, count 5, 10, . . . 30, 25, 20, . . . 5). In between exercises, the PAX moseyed to the top of the levee into the wind, across the neutral ground, and back to the start.

    Then, Mary with a DJ: LBCs (x20), Flutter Kick (x20), Penguins (x20), and Slow Dying Cockroach (x20).  Excellent choices by the DJs!

    The PAX then moseyed  back to the flag for Name-arama, Intentions, and Prayer.  Sky Q teach me to be generous.

    AMDG