F3 New Orleans

Tag: Okwata

  • 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!

  • End of February, end of RRR

    Gloomy morning at Okwata. Last day of February, last day of 2019 RRR and YHC’s legs are definitely feeling it. Been a great month – getting pushed by all the PAX to pull a Forest Gump and just keep running.

    And as 5:30 approaches, out of the gloom emerge Kuch and Ya Mom’N’Dem – 2 PAX who have been pushing and inspiring me all month. Running to the workouts, running home. Way to go guys!

    Disclaimer given, and off we go – looking for a rare patch of dry ground in the swamplands of Okwata.

    Warm Up

    Circle up at the foot of Canal Street. Typical Warmup, as YHC is a bit of a creature of habit. As Triple Shift noted – all exercises in cadence x28 (28th day of February. SSH, Hillbilly, Peter Parker (“Stay here” yells frac, so we may as well stay here), Shoulder Taps (“stay here” the Pax grumbles, so YHC obliges), Parker Peter. Recover

    But wait – no warmup is complete without burpees. So we’ll do a Burpee Box: run the canal St loop with 7 burpees at each corner (28 total burpees). If you finish, sweep the 6 and join them for their burpees as well. Mahatma quickly identifies that the name of the game is “stay together”. But he and Cowbell sprint off anyway, earning the opportunity to sweep and pick up two more sets of burpees. Nice work!

    Animal Crossing

    A few rounds of mosey up the levee, animal walk across, and mosey back down the levee. First its Bear Crawls, then Crab Walks, then Duck Walks. Each time, plank at the bottom for the 6. Make room for the sandal-footed hippie who decided to disrupt the workout on his run to nowhere.

    Route 66

    Across the street. Route 66 with Merkins. Go. Certain unnamed PAX reached lightpole #10 and became confused with what to do next. Ole Miss apparently does not cover counting when numbers exceed fingers.

    Cirlce of Time / Benches

    Back across the street to one of the underutilized areas of Okwata – the circle of 8 benches. A PAX of 17 made this a bit crowded, but we’ll make do. Partner up at each bench. We’ll go clockwise around. PAX noted that it was wet. Quite wet. Shoes will be wet. But – no griping allowed. Persevere. Accelerate. Own It.

    • Right Leg Step Up x20 (everyone). Lunge Walk clockwise to the next bench.
    • Left Leg Step Up x20. Lunge Walk clockwise.
    • Monkey Humpers x25. Lunge Walk clockwise
    • Low Slow Squats x20. (this was to be Box Jumps – but the dampness and crowds seemed to make that a bad idea. So improvise…). Lunge Walk clockwise.
    • Dips x20. Bear Crawl clockwise
    • Incline Merks x20. Bear Crawl
    • Regular Merks x20, with the whole group throwing in extras to motivate the rest of the PAX. YHC shoulders are feeling the burn. Bear Crawl onward.
    • Derkins. AMRAP. YHC has a clock. Go. Much grumbling and groaning ensured. 1:10 of derkins.

    A soggy group of PAX gathered up and moseyed back to the flag, where we got in a last round of LBC x28

    And with that, we wrap up the end of February. 2.3 miles earned for RRR. Close out with intentions (several PAX praying for close friends and family suffering with illness). And then prayers – as always YHC asks for the grace of God’s wisdom to use the gift of a day in service of Him, and in service of his family and friends.

    Then – as a little bit of lagniappe, Team Okwata (cowbell, mahatma, kuch, ya mom’n’dem, rudy) took off on one last 2 mile run to celebrate the end of RRR. Thanks for the month – for the inspiration, and for the F2.

  • Just Being HIMs

    It’s a start of a new year.  So just get at it.  A PAX of eight on this blustery morning, waves crashing onto the promenade.  After a brief disclaimer and a mosey around the fountain and across the street, The Thang:

    Warm Up:

    • SSHs 25xIC
    • Low Slow Squats 25xIC
    • Merkins 25xIC

    First COP: Route 66 along the planters with box jumps: one at the first planter, mosey back; two at the second, mosey back; etc. up to 11 box jumps at the 11th planter.

    Second COP: Mosey down aways for

    • Dips 20xIC
    • Half V-Ups 20xIC
    • Dips 20xIC
    • Dying Cockroachs 20xIC

    Third COP: Mosey to the bottom of the levee.  Then lunge walk to the top, 50 LBCs, duck walk back down, Bernie Sanders back up, 50 more LBCs; then mosey back to the flag.

    Circle of Mary:

    • Russian Twists 20xIC
    • Big Boy Sit-Ups 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Dr. W’s 10xIC

    Close it out with 12 burpees.  Then count off, name-o-rama, and COT.  Thanks.  Push me harder for this year; I could use it.  –JV

  • The Dawn of the Single Reverse Indian Run

    With Run Ranger Run in full swing, I thought it would be good to get a few miles in during the beatdown on Thursday morning at Okwata. So without further ado, at 5:30am I issued the disclaimer & we mosey’d to the intersection of Canal Blvd / Lakeshore Drive for the Warmup

    Warmup

    • 20 side straddle hops
    • 15 concrete grabbers
    • 20 plankjacks
    • 15 imperial walkers

    The Thang

    After the warmup, we did a count-off in which each of the 12 PAX was assigned a number; 1-12. The number was relevant because we did a variation of an Indian run called the ‘Single Reverse Indian Run’ (which is a completely made up name) which entailed the PAX running in a circle up & down the paved part of the levee at the intersection of Canal Blvd / Lakeshore Drive. While the group of PAX was doing a traditional Indian Run, each individual member of the PAX would then peel off to take a turn sprosey’ing (running at a speed that falls in between a sprint & a mosey) the same route until they re-connected with the PAX. So PAX 1 would peel off first, and when he got back to the group, PAX 2 would go; and so on until all 12 PAX had a turn. Seeing as how I hadn’t done this before, there were a few hiccups along the way. When it was time for PAX 1 (High Rise) to peel off to do his individual run, he just ran down the levee & then back up to the group; he didn’t run the whole route before returning to the group. So when PAX 2 (Cowbell) began to run, I explained he had to run the whole route before returning to the group. What we soon discovered, though, was that this was a pretty tall order & that we would probably be there all day if we continued in this fashion. So, to his credit, Rudy, suggested that we keep the exercise the same, but have the individual members of the PAX do the individual runs in reverse, so that they would run into the group of PAX doing the traditional Indian Run instead of having to essentially catch up to the group of PAX doing the traditional Indian Run. Rudy then ran to get Cowbell to communicate the change, and after this tweak, most PAX were able to complete their individual lap using the reverse technique. To Smooth’s credit, he did not go in reverse; he completed his individual lap running the same direction as the group (using what some may refer to as the elusive reverse reverse technique).

    After one of the most complicated Indian Runs ever attempted in 21st century America was completed, we mosey’d down the lakefront to where the potted plants (or what many in the lower 48 refer to as planters) are located near the water. What I learned from my last Q at Okwata is that there are indeed only 10 planters on this part of the lakefront. With this knowledge fresh in mind, our next exercise was to run from the 1st planter to the 10th planter. Once at the 10th planter, the PAX would do 5 derkins, and then we’d run back to the first planter and do 5 irkins. We did this 5 times so that we did a total of 50 combined derkins & irkins.

    Once completed, I took a quick glance at my watch and noticed we had about 10 minutes left, which was plenty enough time for us to mosey back to the paved intersection of Canal Blvd / Lakeshore Drive so that we could do 2 laps of Bernie Sanders up the levee. For this exercise, the PAX would do a Bernie Sanders up the levee (run backwards), and then do a forward run down the levee. Once at the other side, the PAX would then do a Bernie Sanders back up the levee and then a forward run back down the levee. We did this twice, and truth be told, most of the PAX seemed like they were #FeelingTheBurn in a physical sense by the time we were done. Some of the PAX may have also been #FeelingTheBern in a political sense as well, but it wasn’t relevant to the exercise & I am not a mind reader, so who knows.

    After this exercise, time was up. So we mosey’d back to the flag & did the count-off, name-o-rama, announcements & prayer. Turns out we had cranked out a little over 4 miles during the beatdown, which was nice for all the guys tracking for Run Ranger Run. High Rise had also brought out an FNG with him to the Beatdown. It turned out the FNG had wrestled back in high school with Kuch, so he was aptly named “Half Nelson.” Thanks for letting me lead, fellas. I appreciate it & I enjoy it.

  • We’ll Never Finish in 45 Min….Yep it took 47

    I’ve been talking about it for some time now and had it loaded in my truck; the tractor tire was armor-alled and ready to roll……yet the levee was calling.

    Quick disclaimer and a challenge to push yourself to the limit before giving in. Mosey around the fountain to circle up for the warm up.

    All in cadence:

    Low Slow Squats x 10

    Leg swing left x 12 then right x 12

    SSH x 20

    Scorpion kicks x 10

    Shoulder taps x 15

    Pax moseyed up the levee – Q gave instructions – Indian run, disperse – Repeater 

    – once Pax gets to the front of the line he yells out his choice of an exercise movement then yells disperse – ALL pax runs to either side of levee and performs the  movement x 3.  Each time the next Pax runs to the front and gives the next exercise movement the Pax runs down to either side of the levee and performs the movement x 3 THEN runs up and over to repeat the 1st.  Each time a Pax gives a new movement all other movements are then repeated after running up and over the levee.   Regardless on how you count it…..we ran a lot of levees! 2.8 miles up and over

    This was on the boarder line of insane….and there was a lot of “chirping” by the those normally expected yet every pax pushed through and completed the task.  

    No time to spare mosey to the flags!

     COT

    Count off – Name O Roma – FGN made his presence known with a LOT more details so fittingly we came up with TMI!  He’s a welcome addition to our PAX and will be pushed by Hokie Pokey to make the Uptowner. 

    QIC was no doubt disappointed NOT having time to roll out the tire but none the less proud of the brothers on hand that pushed through!

    It’s a blessing and honor to lead!

  • 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

  • Everyone Needs a Friend from St. Bernard

    • Kuch: next, we’re going to do 11’s, but a little different
    • Da Parish: How is this 11’s?
    • K: Well you go back and forth and do a different exercise on each side of the levee like 11’s, but we’re going to do it together.
    • DP: So you don’t count to 11?
    • K: Well, No
    • DP: Those are not 11’s
    • K: Look, I’m new here, okay?

    Cool, dry mornings at Okwata with a hint of a sunrise thrown in truly make the 5 AM wake-up call worth every minute of lost sleep. At 5:30 this morning, as we started out over the dark course ahead, I mumbled out a brief disclaimer and off we went into the 40 degree gloom for a bit of a leg workout. T-claps to Rudy who had already run a couple miles at that point, a decision he may have later come to regret…

    WARMUP

    • IW’s x 24 (everyone always starts with SSH, so we switched it up a little)
    • SSHx25 (a very little in fact)
    • Windmills x 15
    • Parker Peter x 25
    • 5 8-count bodybuilders OYO just for a bit of practice…
    • Mosey across the street and down the lakefront past canal for…

    FIRST EXERCISE

    Route 55, 8-count bodybuilders OUT, Low-Slow-Squats IN

    Route 55 v2, Low-Slow-Squats OUT, 8-count bodybuilders IN

    The nice thing about 8-count bodybuilder is, if you do enough of them, they make burpees feel like side straddle hops. I felt it was important to put this contrast on full display for the PAX in attendance, so we moseyed to the foot of canal for….

    SECOND EXERCISE

    “11’s”

    All Pax do one exercise for one minute on one side of the levee, and then scale the levee together to the other side, where we do another exercise for one minute, then back, rinse and repeat. We managed to get in:

    • Burpees – Monkey Humpers
    • Merkins – Squats
    • Shoulder Taps – Alternating leg lunges
    • Going up forwards got a little dull, so we did the last round Bernie Sanders, and then moseyed to the flag and got back right at 6:15 or so….

    It’s truly a privilege to lead this group.

  • 40 Days ’til Mardi Gras

    January 24th, 2019. Only 40 days until March 5th – Mardi Gras! And what better way to celebrate than a traditional Okwata 40?!? Even better, its a blustery sub-forty degree day at the Lakefront (YHC’s car said 37 degrees – but that didn’t account for the gales). Good Times!

    8 hearty PAX braved the chill. Some, like YHC, were bundled in full winter (aka “Marlin”) gear. Smooth managed to have his entire face covered, while DaParish seemed to be sporting some fancy earmuffs. Then, of course, there was JV wearing his tank top and calling the rest of us a bunch of cowards. Disclaimer issued – including warnings to try and keep warm – and we were off.

    Due to yesterday’s rain, and with Surge’s strong urging, YHC modified the 40 in an effort to keep our shoes dry. PAX moseyed down to Canal Street and over the levee, seeking shelter from the wind. Instead of over-and-back, we would instead just do up-and-down, always staying on the sheltered side of the levee. Other than that, its a traditional 40: 10 exercises, each done in 4 sets (40 sets!). In between each set, up-and-down the levee (40 trips up the levee!). Each set is 10 reps (40 reps!). When PAX finishes his set for one exercise, keep repping or plank until the 6. No rest until everyone’s done. The exercises (and some 40-themed Mardi Gras trivia that helped keep the PAX entertained…..):

    • Burpees first, of course.
    • Penguins. 2nd Modification: lets do the reps at the top of the levee rather than the bottom. Sure its windy up there. But its a heck of a lot dryer.
      • Did you know there are 40 parades in February (from Chewbacca through Muses)
    • Low Slow Squats.
      • Per NOLA.com in February 2018, there are 40 marching groups too. YHC doesn’t fact-check, just reports.
    • Cross-fit Merkins
      • Who remembers Mardi Gras 40 years ago? That’s right – the 1979 Police Strike!
    • Peter Parkers
      • Bacchus 40 years ago? Ron Howard.
      • Bacchus XL? The one, the only Hulk Hogan
      • Bacchus this year? 40 year old Jensen Ackles.
    • Box Cutters
      • Who’s playing Endymion? 40 year old Flo Rida.
      • Lionel Ritchie – hit the charts with Sail On 40 years ago
    • Lunges
      • One Krewe turns 40 this year. No one could guess it. And YHC was not surprised: Krewe of Bilge from Eden Isles.
    • Plank Walks
      • Did you know…. (apparently JV did, as he tried to correct YHC): King of Comus and King of Carnival (not King of Rex…) meet at 40 minutes past 9:00 on Mardi Gras night.
    • Mountain Climbers
    • LBC

    Mosey back to the flag – which was leaning with the wind, but still standing. Thanks to Cowbell for his constant encouragement for all the PAX to keep after it; keep pushing up the levee. Nice work M-Bop! Remember, the workouts get easier, because you get stronger! Great to have you out with us.

    Fast trip through announcements (RRR), intentions and prayers. Then fast mosey back to cars to start the long process of thawing toes. Thanks everyone for letting me lead.

  • YaMomAnEm’s VQ

    Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)

    The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT

  • 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.