F3 New Orleans

Tag: Okwata

  • Summer Sunrise

    7 seasoned PAX arrived in the gloom to welcome the day at the best AO in town.  The humidity remains brutal – but YHC continues to hold out hope for the elusive Cold Front which is always allegedly right around the corner.

    But not today.  Today is humidity and sweat.  So lets get started…

    Mosey to the swamplands in front of the fountain for warmup.

    • SSH x25
    • IW x25
    • PP x25
    • MC x25
    • PP x25

    Head to the benches in front of the fountain for The Conveyor.  7 PAX, so 6 stations:

    • LBCs
    • Box Jumps
    • Dips
    • Merkins
    • Step Ups
    • More Dips

    1 PAX at each station.  The 7th PAX runs the circuit around the fountain and takes the place of the LBC PAX.  LBC moves on to take over Box Jump.  And so on….  Keep  exercising at your station until your replacement gets there!

    The last Dip PAX gets tapped out and runs around to take on the LBC spot.  Repeat until everyone has hit all of the stations.

    Mosey over to the leveee for Stairway to Seven (modified from the Lexicon to fit our purposes)

    • 1 Burpee
    • Up to the top for 1 Squat Jump
    • Down to the other side bottom for 1 Squat Jump
    • Back up for 1 more Squat Jump
    • Back down to where you started and plank for the 6.  YHC notices that “plank for the 6” too often gets interpreted as “rest when you finish and wait”.  So he started pushing the PAX to PLANK.  No rest until everyone finishes.

    Repeat with 2x, then 3x, 4x, 5x (take a break, we’re halfway there…), then 6x and 7x.

    Mosey to the House of Pain.  Partner up

    • Bear Crawl up the Levee, 5 burpees, run down (the timer)
    • Pull Ups – goal of 10x per partner (spot as needed)
    • LBCs
    • Dips

    6:09 – time to head back for 6MOM at the flag.  25x of LBC, FK, Cockroach, HD.

    Circle up for Name-o-Rama, Announcements (Convergence!) and Intentions.  YHC in particular asks for PAX to offer a prayer for his Father, Father-in-Law and Sister who are all facing health challenges right now.  Its been a tough month helping each of them get situated and prepared to face whatever comes next.  But with Sky Q’s guidance and grace, we will all be given the strength to face what He has in store for us.  Thanks to all of the PAX for the prayers, kind words, and support.

  • Mind and Body Work – Penalty at Okwata

    YHC arrived at Okwata a few minutes early to get a little time put in for the monthly ISI challenge, which has me looking at a jump rope in a whole new way.  The pax started to trickle in at about 0525, so YHC set the jump rope aside and greeted each member.  With the shovel flags planted, one for ‘Merica and one for F3, we were ready to roll.  A brief disclaimer for the veteran crew of fine members of F3…..and then…..mosey around the mardi fountain and circle up on the green space in front for:

    Warmup

    SSH IC x 21 (not the normal number, but a bit of foreshadowing)
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    IW IC x 15

    We all have a lot going on, and we tend to go through the motions without using our minds beyond the basic requirements. Today, the pax would experience a beat down that had both mind and body engaged. Not engaging the mind would lead to a physical penalty. Fun, right?
    The pax were asked to count off 1,2,1,2,1,2 and to remember if they are a 1 or a 2. Mosey to the levee.

    Indian run on the levee.
    Once each pax made a run to the front, halt for the first test.

    SSH IC x 10 followed by a silent count to 21. If any pax makes an intent to continue a SSH beyond 21, the whole pax would be penalized. Spoiler alert: The pax got penalized!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Indian run with a disperse call.
    The pax were instructed to count off 1,2,3,4,5,6 and remember whether you are odd or even, but don’t forget if you are a 1 or 2.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 burpees and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 19. If any pax makes an intent to continue a SSH beyond 19, the whole pax would be penalized. Spoiler alert: The pax got penalized again!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Regular Indian run again. Once each pax made it to the front, halt and turn around.
    Indian run with a disperse call headed back. YHC had the pax count off 1,2,3,4,5,6 again.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 plankjacks and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 17. If any pax makes an intent to continue a SSH beyond 17, the whole pax would be penalized. YHC has never seen the pax so synchronized doing a SSH! No penalty!  Well done!
    Mosey to the corner of Lakeshore and Canal.

    Modified Dora 123
    partner up
    50 burpees
    100 OH claps with a jump (it’s a SSH with a clap)
    150 Squats
    Cumulative count, partner runs up to top of levee at Canal and back down, flip flop until all exercises complete. Once team is complete, plank and wait or continue running up and down.

    Times Up, mosey back to the Shovel Flags.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today! Well done, Men! SYITG!

  • AT40 – August, 1978

    At last!!!  Cooler weather!  It may not last long, but Thursday AM offered a glorious respite from the usual August heat and humidity.  What more could one ask for – the chance to start the day with the Okwata levee, watching the sunrise over the lake, with an actually refreshing breeze in our faces.

    YHC was running dangerously late.  Apparently, the new, louder (this one goes to 11) bluetooth speaker recently acquired for mornings like this was re-purposed and sent with 2.0 to Notre Dame.  That left me scrambling to find the backup – the teeny tiny not-quite-loud-enough fallback speaker.  Sorry guys.  That’s gonna make it harder for you to appreciate today’s theme.

    But first: a disclaimer (for the veteran crew).  Then off to the levee.  Quick warmup of SSH x20 (with a brief pause waiting for JV to decide to start).

    The Thang: 40

    Today’s theme for the 40: American Top 40 list from August 26th, 1978 (40 years ago).  Lots of good treasures on that list!  https://top40weekly.com/1978/08/26/us-top-40-singles-week-ending-26th-august-1978

    For those not familiar with the 40 (see “Smooth”):

    • 10 Exercises
    • Each exercise done in 4 sets (hence 40 sets)
    • Each set is 10 reps (hence 40 reps per exercise)
    • Each set on opposite side of the levee (hence 40 trips over the levee)

    Exercise 1: Burpees!  Lets get this started.  Done to the music of the biggest drop of the week (a whopping 50 places – from 33 to 83): Baker Street by Gerry Rafferty

    Exercise 2: Boxcutters.  Biggest riser of the week: Paradise by the Dashboard Light (up to #42, won’t make its debut till next week though)

    Exercise 3: Lunges (make sure your knee touches the grass).  At spot #36: Dont Look Back by Boston (also – very fond memories for YHC: the very first album I ever bought.  Still remember the trip with my Dad to K-Mart to buy it.)

    Exercise 4: Crossfit Merks.  At spot #27: Hollywood Nights by Bob Seger

    Exercise 5: 8 Count Body Builders (these took a lot longer than anticipated).  At spot #24: Two Tickets to Paradise by Eddie Money.  There are some classics in the 20-30 range of this particular AT40!

    Break while Frac gave us 20 count.

    Exercise 6: Dying Cockroaches.  At spot #14: Copacabana from Barry Manilow.  Now we are entering “This is definitely the 70s” territory of the countdown.

    Exercise 7: Copperhead Squats.  At #11, a classic one-hit wonder: I Want to Kiss You All Over by Exile.

    Exercise 8: Plank Walks.  Now we are into the top 10.  At #5 – Hot Blooded by Foreigner.

    Exercise 9: Squat Jumps.  Nothing like throwing these in after 32 trips over the levee….  At #3 – Miss You by the Stones

    Exercise 10: LBC.  Running short on time.  Push through gang…  At #1: Grease by Franky Valli!

    Finish up with Count-off, Name-o-Rama.  Announcements and Intentions.  Prayers to use the gift of today wisely, and bless those suffering with cancer.

    Thanks for the chance to lead, and see you all at WPM tomorrow!

  • Hopping on the H8 Bandwagon with a H4

    “What doesn’t kill you makes you stronger” -Kelly Clarkson

    Lots of buzz going around lately about the semi-annual H8 coming up in October.  It’s always a tough workout as well as a good test of progress for the PAX.  It’s also a love-hate thing for YHC since it has put me through the wringer and almost killed me, each time getting closer to that 8 lap goal.  The run is palatable, as well as the bear crawl, but the merkins and burpees seem to be slow many of us down.  So, in order to fix this, YHC thought we’d knock out a scaled down version of the H8 as part of the Thursday workout at Okwata.  Here’s what went down:

    Conditions:  Warm, dark, and zero breeze…just how we like it

    The PAX:  Some usual Okwata crew plus King Kong making his way to the AO for the first time…t-claps

    The Disclaimer:  Not a professional…push yourself, don’t hurt yourself…try to give it your all for the next 45 min…

    The Warmup:  Mosey over to the usual warmup area only to find some loud people still partying/fighting so a detour over to the seawall area for SSHx20, HBx20, ACx20, WMx10, ISWx10, Plank Rollx10, Peter Parkerx20.  Then we lined up for a mosey along the seawall with a stop at each light pole for Squats x10 at each one, six poles total.  Probably not the best thing to do before the H4/H8 route but YHC wanted to make sure we broke a sweat first and the workout wasn’t a cakewalk.  Capped it off with LS Dips x25 at the planters.

    The H4:  Run the same lap/route as the H8 with bear crawls in the middle and merkins (instead of descending burp/merk) at the end…40 on 1st lap, 30 on 2nd, 20 on 3rd, 10 on 4th, 10 on 5th.  Goal was at least 4 laps in 20 minutes.  T-claps to Mahatma and Smooth for blasting off right out of the gate.  The PAX pushed hard and several guys finished 4+ laps.

    The Finale:  Enough time left for a mosey along the levee towards the House of Pain.  Group 1 stayed up top for LBC x40IC + Penguins x20IC (timer) while Group 2 ran down to the pull up bars for AMRAP Pullups followed by Hanging Knee-ups.  This was a long timer, maybe too long, but the PAX hung in there.  After a round for each group, time to head back to the flag.

    COT:  A few announcements and followed by a prayer.

    Here’s a few things we kicked around post-workout in regards to maximizing our individual performance at the upcoming H8:

    1.  Use the downhill runs to catch your breath and don’t try to race down.
    2.  The top of the levee has a few sharp surprises during the bearcrawl.  Appeared to be pieces of exposed plastic mesh.
    3.  Try to crank out the Merkins/Burpees in a fast manner.  YHC fell behind on this.
    4.  The fall and spring temps are more conducive to this workout than August.
    5.  Calling cadence and working in squats does not help boost your time.

    Thanks for the opportunity to lead.

    Tool

     

  • Carry Anothers Burden and Push Yourself

    YHC unexpectedly took the Okwata Q this week for two reasons. First was to help a brother out, and the second was because Okwata is a Rockin’ AO! With all the recent talk of the H8 lately, YHC knew we needed to do something to begin training for it. There’s no doubt previous training for the H8 led to the World dominance at the Gnarly Nutria! Enough about the World’s victory….

    YHC planted two shovel flags, one for ‘Merica, and one for the Nation! With the ole watch telling us it was 0530, time for the disclaimer…and then….

    Mosey around the Mardi Gras fountain, carioca left, then carioca right and circle up in front of the fountain.

    Warm Up
    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10

    Plank-o-rama (Ode to Rudy)
    Peter Parker IC x 15
    Shoulder Taps IC x 15
    Parker Peter IC x 15
    Mountain Climber IC x 15

    Mosey to the top of levee behind the fountain for a Chaos Run.
    Pax line up and begin to run toward Canal. When the Q calls “Disperse”, the Pax runs down either side, executes 3 burpees, then sprints back to top of levee, then continue run in single column formation. The Q called “disperse” about 5 or 6 times before we made it to Canal.

    BLIMPS
    Starting at the first corner of Lakeshore Drive and Canal.
    Burpees IC x 5 (6 count)
    Run up Canal to Amethyst Street
    Lunges IC x 10 (4 count)
    Run across to other corner of Amethyst and Canal
    Imperial Squat Walkers IC x 15
    Run down Canal to Lakeshore Drive
    Merkins IC x 20 (4 count)
    Run to original starting point corner
    Plank Jacks IC x 25 (4 count)
    Run up Canal to Amethyst Street
    Squats IC x 30 (4 count)

    Well, that was the end of the first set of BLIMPS, time to throw in some H8 training!
    Burpees IC x 5 (6 count)
    Run to the top of the levee on Canal, Bear Crawl across, run down to Lakeshore Drive
    Lunges IC x 10
    Run back up to top, Bear Crawl across, run down to Amethyst
    Imperial Squat Walkers IC x 15
    Do this until the BLIMPS are completed….

    Times Up, Mosey back to Flag for COT

    Count off, Name-o-rama, Announcements, Intentions, and ended with a prayer to the Sky Q.

    NMM

    Upon completing Plank Jacks at Amethyst, YHC stopped everyone for a 10 count. YHC asked all Pax to push themselves as hard as they can on the last leg, symbolizing carrying the burden of someone for just that brief time. We can’t take the pain or the suffering away, but we can help them carry it, even if for just a short period of time. It may only be symbolic, but YHC believes it transcends much deeper.

    YHC got to meet the legendary Amnesia today! Not sure if he’ll remember where Okwata is…..

    Thanks to Hokie Pokey, Bongo, JV, and Mahatma for pushing me today!

    Thanks for posting with me! SYITG

  • Breakfast at Landry’s?

    Huge Crowd at Okwata this beautiful gloomy morning.
    YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.

    DISCLAIMER

    Mosey across Lakeshore Drive and head East.

    COP #1: WARM UP
    Imperial Walkers X 20
    SSH X 20
    Windmills X 15
    Low Slow Squats X 15
    Peter Parkers X 20
    Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)

    Mosey further East down the Lakefront and grab some ledge
    Ierkins X 20
    Dips X 20
    Derkins X 20
    Row Sit Ups X 10 (20)

    Mosey further East down the lakefront near the lighthouse and get in two lines
    Group 1: 20 Hand Release Merks
    Group 2: Elbow Plank
    Flapjack
    Row Sit Ups X 10 (30)

    Mosey further East up the stairs to Landrys front door.
    Burpee Circuit:
    5 Burpees at the top, run down the stairs and up the other set
    4 Burpees…..
    Row Sit Ups X 10 (40)

    Mosey across Lakeshore Drive and begin to head back West
    Descending Merkin Sprints:
    Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
    Repeat until reach 1.
    Peoples chair waiting for the Six
    Row Sit Ups X 15 (55)

    Mosey further west on the lakefront for Mary:
    American Hammer X 20
    Crunchy Frog X 20
    Flutter Kicks X 20

    Mosey west to the levee at Canal Blvd and head to the house of pain.
    Everyone complete 10 Pull ups, assisted if need be.

    Mosey back to the flag.
    Row Sit Ups X 10 (65)

    Count off, name o rama, announcements, intentions.

    Welcome Mackey D from Atlanta!

    Thanks for letting me lead!

  • Back Pain? Okwata!

    History tells us that Native Americans referred to what we now call Lake Pontchartrain as Okwata, which means “wide water”. Since history is known to be subjective, YHC is calling upon the dialect from a local tribe of leaders that refers to Okwata as a “cure all”. Not feeling well? Okwata! If YHC were to ask one of our medicine men if this were true, there is no doubt the answer would be yes! Speaking of medicine men, we need a Doogie Howser! But I digress…….
    We even have clinical trials, as can be seen in case study #1. One of the Pax complained of back pain, YHC recommended Okwata. Guess what? No more back pain! Take your weekly dose of Okwata, and all will be well. There is one alternative to this miracle natural remedy, but only one. The little known weekly treatment identified as “The Dome Patrol” has great healing qualities, or so it has been reported. Thursdays have so much to offer……
    With two shovel flags and 6 Pax anxious to get started, YHC gave the disclaimer, then threw everyone for a loop by going on a mosey away from the fountain! All except Recall, as this was his first post to Okwata. Circle up on some grass where it just felt right for…..

    Warm Up

    SSH IC x 31
    IW IC x 15
    Abe Vigodas IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peter IC x 20
    Sun Gods IC x 20 (10 fwd, 10 bwd)

    Mosey to the corner of Canal and Lakeshore Drive for…

    DirtyMacDeuce Okwata Style

    Round 1
    Merkins IC x 12
    Squats IC x 12
    Crunchy Frog IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 2
    Catalina Wine Mixers IC x 12
    Monkey Humpers IC x 12
    LBC’s IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 3
    Floyd Mayweathers IC x 12
    Lunges IC x 12
    Putins IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Round 4
    Shoulder taps IC x 12
    Jump Squats IC x 12
    Flutter Kicks IC x 12
    Indian Run the loop between Lakeshore Drive and Amethyst Street

    Well done, earned the Pax a slow mosey to the House of Pain for Circuits!

    Partner up, three stations
    Station 1 – Step ups or box jumps AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Bear crawl up levee, 5 burpees, run back down (timer)
    Rinse and repeat with second round timer being:
    Kong up the levee, 5 merkins, run back down

    Mosey back to the flag for some Mary

    Rower Situps IC x 10 (4 count)
    Hello Dolly IC x 20
    Tin Snips IC x 20
    Rosalita IC x 20
    Freddie Mercury IC x 20

    COT

    Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM
    It was discovered today that we may not be doing the best job of orientating the new Pax coming into the fold with all the tools available to promote accountability. For example, some Pax don’t know about ISI, which evolved into the discussion of Group Me, which in turn produced a look of “what are you talking about?” That evolved into a discussion about Backblasts, which didn’t produce a different look. Please make an effort to reach out to any newer Pax that may not know about these tools, and let’s fully bring them into the fold. Getting them onto the email is the first step, but let’s not stop there!

    Thanks for posting with me today!

    SYITG

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.

     

     

     

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • The Great 8

    YHC was going to fall short by a tenth of a point in the ISI challenge for the month of May.  But yesterday YHC saw an opportunity to take the lead, but was careful not to taunt Shooter from the Northshore and chance getting crushed!  Those NS Pax are relentless!  YHC saw that Shooter was also Q’ing this morning, which meant a fartsack by yours truly was not acceptable.  Thanks for pushing me hard this month Shooter!

    YHC was happy to see 7 others post at Okwata, 7 men committed to improve.  There were three shovel flags planted and the clock showed 0530, which could only mean one thing…..brief disclaimer….and mosey…

    Mosey around the fountain, carioca left, then right, followed by butt kicks.  Circle up on the grassy area in front for:

    Warmup

    SSH IC x 31 – Hawgcycle gave an explanation of why he uses 31 at Pontiff, which is a tribute to the number 31 worn by the great Wally Pontiff who sadly died too young.  YHC has a different reason for the 31, and that is a reference to the ship I served on in the US Navy.  It was the USS Strerett CG-31.

    The Sterett was 547 feet long, with a compliment of 418 men.  I proudly served as part of her crew from December 1988 until April 1992.

    IW IC x 20
    Abe Vigodas IC x 10
    Michael Phelps (Hug Yourself) IC x 10
    Sun Gods IC x 20 (10 fwd, 10 back)

    Mosey to the barre for double shots with Jack Webb

    1 merkin followed by 2 air presses (double shots) in the people chair against the barre.
    2 merkin……..4 air presses
    3 merkin……..6 air presses
    you get the idea
    10 merkins……20 air presses

    Mosey to the House of Pain for Circuits
    Pair up, four stations
    Station 1 – Bear Crawl up levee and complete 5 merkins, run back down (timer)
    Station 2 – Squats (AMRAP)
    Station 3 – Step Ups (AMRAP)
    Station 4 – Pull Ups (AMRAP)
    Rinse and Repeat

    Mosey to a steep part of the levee for 11’s

    1 Squat Okwata side, run up and over, 10 Burpees opposite side
    2 Squat Okwata side, run up and over, 9 Burpees opposite side
    You get the idea – always adds up to 11
    10 Squats Okwata side, run up and over, 1 Burpees opposite side

    The Pax seemed let down that YHC did not invoke the DirtyMacDeuce this day, and especially because this caused them to miss out on the wonderful Catalina Wine Mixers. YHC can’t leave the Pax wanting, so…
    Catalina Wine Mixers IC x 10

    Mosey to the Flag for Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Dying Cock Roach IC x 20
    Penguins IC x 20
    LBC’s IC x 20

    COT
    Count off, Name-O-Rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting with me today.

    NMM
    Join us for the summer series next Wednesday night. Check your email and Group Me to find how to contribute as F3 is sponsoring. It’s going to be Epic!

     

    SYITG