F3 New Orleans

Tag: Okwata

  • Okwata – A Cure for Medioctrity

    36 PAX posted for the Gnarly Nutria, and YHC was among them. With the Uptowners barely getting edged out, there was much to celebrate. During the COT, YHC rolled out the welcome mat to any that might choose to join the F3 die hards that intended to gather in the gloom only a few hours later. Would there be any takers?
    YHC wanted to fartsack to rest his weary legs that contributed to victory a few hours earlier when the alarm sounded. It was not easy to get up, but it happened.
    As YHC pulled in to the AO, two Pax were waiting, and three more followed. YHC gave the disclaimer…..and then….

    Mosey around the mardi gras fountain and gather on the grassy area for:

    Warm Up
    SSH IC x 31 (cause that’s what we do)
    IW IC x 15
    Abe Vigodas IC x 10 (stretch…)
    Arm Circles IC x 10 forward x 10 back

    Join Jack Webb for some double shots at the barre….
    1 Merkin, then peoples chair against the fountain railing for two air presses (aka double shot)
    2 merkins, 4 air presses….
    ….
    10 merkins, 20 air presses
    YHC was not ready to step up to Northshore Standards yet, but it’s coming….

    Mosey to the HOP
    Six Pax, three stations, two Pax at each station.
    Station 1 – Mosey up the levee, 5 burpees, mosey back (timer)
    Station 2 – Pullups AMRAP
    Station 3 – Catalina Wine Mixers AMRAP
    Clear instructions, right? Apparently not. It was a bit chaotic for two rounds, perhaps it was YHC’s lack of sleep (Not!)
    By the third round we actually had 2 Pax per station….not sure how many burpees, so we’ll just say at 15 each, we banked 90!

    Mosey up to the top of the levee and over to Canal for Four Corners:
    Corner 1 – Catalina Wine Mixers IC x 10 – mosey to next corner
    Corner 2 – Bobby Hurley’s IC x 15 – mosey to next corner
    Corner 3 – Merkins IC x 20 – mosey to next corner
    Corner 4 – Lunges IC x 25 – mosey to first corner
    Corner 1 – Partner up for leg throws x 15 each
    So technically it was Five Corners….

    Mosey to the circle of benches toward Landry’s.
    Each Pax claim a bench
    Box Jumps x 10 OYO
    Dips x 10 IC
    LL Step Ups x 10 IC
    RL Step Ups x 10 IC
    Rinse and Repeat twice more

    Mosey back to the VSF for Count off, Name-o-rama, announcements, and a prayer during the BOM.

    Moleskin
    T-Claps to Heisenberg for bringing an FNG. Welcome Wrecking Ball! T-Claps to Firestone for posting during his visit to NOLA from Charlotte.  YHC was dragging a little from running 5.5 miles a few hours earlier.
    T-Claps to Cowbell for posting with YHC only a few short hours after the Gnarly Nutria, and for Da Parish and Milkman posting at the Plunge. YHC was tired and felt mediocre this morning, but Okwata cured that!
    Lastly, YHC wishes Nip/Tuck a speedy recovery. Nip/Tuck has made the trek to Okwata many times, and we look forward to having him join us again.

    Thanks for Posting!

  • Circuit Overload!

    “Execute every act of thy life as though it were thy last.” – Marcus Aurelius

    YHC was 81.9% sure I would make my scheduled Q this gloom.  After rigorous testing of my hypothesis of the “SnoozeQ”, it appears that if YHC is in bed by 10:00 PM, there is a 99.9% chance of making my scheduled Q….every minute late that chance decreases by 0.4%.  Very scientific, and the formula is shown below:

    SnoozeQ Formula: % Chance of Q = 99.9% – ([minutes late to bed] * 0.4%/min)
    7/6/17 Q chance: 81.9% = 99.9 – ([45min] * 0.4%/min)

    Feel free to use this formula and modify the #SnoozeFactor [%/min] according to your lifestyle.  For example, Cowbell has a SnoozeFactor of 117%/min (a.k.a. there is no hope).  Maybe if he takes off his flip-flops and sets aside his fruity, umbrella drinks in Orange Beach, he can reduce his SnoozeFactor and join us for a beatdown one day!

    Enough on that topic….7 men decided to get better today at Okwata.  YHC loves circuits, so that’s what we will do….but first…

    DISCLAIMER

    The Thang

    Mosey over to Canal Blvd corner…the Pax thought we would run up the levee….

    Image result for not so fast my friend gif

    Circle up in the grassy area.

    COP #1: Warmup

    20x SSH IC
    10x Burpees OYO
    10x Alt Shoulder Taps IC
    10x Mountain Climbers IC
    10x Merkins IC

    Nice and warm, and the fact that the cop car was watching us the whole time, mosey over to the playground:

    Circuit #1: Leg Clock

    There are 9 benches in a circle, 7 Pax line up at 7 different benches for this Circuit:

    5x Box Jumps
    Lunge Walk clockwise to the next Bench
    Al Gore until Q say done
    Repeat until we get back to the original spot

    Ouch….Good job men!  Mosey over across the street to the lakefront by the eight planters.

    Circuit #2: Burpeecides

    Suicides with Burpees at each planter.  The reps of burpees = the nth planter (2x burpees = 2nd planter; 7x burpees = 7th planter; etc.)

    In total, we got 36 burpees in (+10 from COP #1) x 7 Pax = 322 Burpees for Cadre Danny!

    Mosey over to the House of Pain.

    Circuit #3: Strength Work

    3x Pullups
    5x Merkins
    25 yd Bear Crawl
    Mosey over the levee and back to the start.

    Four round of this circuit.  Great job men!

    Mosey back to the flag for some time with Mary.

    COP #2: 6MOM

    10x Alt Heel Taps IC
    8x R. Leg Curls/Lifts IC
    8x L. Leg Curls/Lifts IC
    10x Crunchy Frog IC
    10x Hello Dolly IC

    Done, and finished with a COT (Countoff, Nameorama, Shoutouts and Prayer).  Thanks for letting me [get my ass out of bed to] lead this group of men!

    Moleskin

    • The Gnarly Nutria: Wednesday Evening (9pm), July 19th. Uptown vs The World. A 5.5 mile race, 3 laps around Audubon Park, followed by a cold drink or 2. Last year, the Uptowners narrowly edged out the world under a contested finish.

  • Taking the Plunge at Okwata – Rain or Shine!

    As YHC headed out the door, the distinct sound of droplets of water hitting the ground could be heard. YHC thought this was surely the sprinklers, but nay, it was not. Who would enter the gloom on a day like this? One Pax sent a message via GroupMe that the Plunge would be where he was heading, after encountering the wet substance falling from the sky. At least he didn’t fartsack, so AO options on days like this are good. YHC had that terrifying thought of being a Pax of one. Who would inspire YHC to work harder, to push the limits? As YHC crossed the levee, parked cars at the AO were in sight, and more followed after parking. A total of six Pax chose to take the plunge at Okwata, proving that F3 men post in the gloom rain or shine!
    It was 0530, the Shovel Flag was marking the AO, and Old Glory was waving victoriously in the breeze. Time for the disclaimer…..and then….

    The Thang:

    Mosey to the mardi gras fountain, and complete the circle around, as is tradition at Okwata. With the normal spot for warm up being saturated from the rain, YHC sought to move to the other side of Lake Shore Drive, but was distracted by the deep puddles of water between the two spots. With that, the Pax lined up in front of the fountain for the warm up:

    SSH IC x 31 – That’s just what we do
    Hillbilly’s IC x 15
    Abe Vigodas IC x 10 (Hamstring getting better, thanks to the foam roller and lacrosse ball)

    Enough warmup, time to hit the levee. The shortest route from point A to point B is a straight line, so YHC took that route to the levee.
    11’s on the levee
    Instructions were to do 10 monkey humpers lake side, and one Burpee on the back side of the levee. There was mumble chatter about wanting to start with one monkey humper and work up, while starting at 10 burpees and working down the ladder. YHC refused to give in to such nonsense! With that said….
    One Monkey Humper lake side (not sure what happened here)…10 burpees back side. Keep going until 10 monkey humpers lake side and 1 burpee back side. Run back to lake side and plank and wait for the six. That was 330 Burpees banked for Cadre Danny!

    Move to the IHOP (Innovative House of Pain).

    Three stations:
    Run to top of levee, 5 plank jacks, and return (timer)
    Dips AMRAP
    Step ups AMRAP
    YHC was disappointed with the large puddles of H2O directly under the pull up bars, so a repeat wasn’t warranted. Time to move on to the next thang….

    Mosey to the corner of Canal and Lake Shore Drive for Four Corners, which all were done together and IC:
    Corner one: Catalina Wine Mixers x 10
    Over the levee to Corner two: Monkey Humpers x 20
    Across Canal to corner three: Merkins x 30
    Over the levee to corner four: Squats x 40
    That was so much fun, a rinse and repeat was in order!
    Upon finishing the repeat, YHC saw three minutes remained. Mosey to the flag for a couple minutes of Mary!
    Flutter kicks IC x 20
    Hello Dolly IC x 20
    Tin Snips IC x 10

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

    Moleskin:
    YHC was thrilled to see the rain did not inhibit the regulars from posting to Okwata. The rain did not last long, and the cool weather that followed it was welcomed. Thanks for posting with me today!

  • Leg Day at Okwata

    YHC was hoping for a particularly gloomy morning at Okwata this morning: more rain, more wind, more muck.  But alas, just a usual amount of Humidity, Winds and Mud.  5 PAX braved the hyperbole of the regional and national weather forecasters to start the day right.

    COP 1: Through the mud puddles to the top of the levee.  Line up looking out over the lake.

    • SSH x25
    • IW x25
    • Low Slow Squats x25
    • Monkey Humpers x25
    • Smurf Jacks x25

    Yes, it’s gonna be leg day.

    COP 2: Ladder Blimps.

    • 5 Burpees, run up the levee and back down
    • 5B, 10 Lunges, up the levee and down
    • 5B, 10L, 15 Imperial Walkers, up and down
    • 5B, 10L, 15I, 20 Mericans, up and down
    • 5B, 10L, 15I, 20M, 25 Plank Jacks, up and down
    • 5B, 10L, 15I, 20M, 25P, 30 Low Slow Squats
    • up and down and up and down waiting for the 6

    COP 3: Top of the levee for a Hawg Favorite: Quadrophillia.  4 Minutes of down and up the levee – always facing the lake.  Down forwards, Up backwards.  Quads feeling it…

    COP 4: House of Pain.  5 of us, so 5 stations:

    • Backwards up the levee, 5 burpees, back down the levee to the house (Timer)
    • Alternating Step Ups AMRAP
    • Dips AMRAP
    • Monkey Humpers AMRAP
    • Pull Ups AMRAP

    Got through 2 cycles before time called us back to the VSF.

    COP 5: Wouldn’t be a Rudy workout without Plank-o-rama.  Note to self: its a lot harder doing this at the end of the workout than at the beginning.

    • Peter Parker x25
    • Plank Jacks x25
    • Parker Peter x25
    • Mountain Climber x10 (Q was gassed)

    Close with 10 Burpees OYO to bring our PAX total to 250 for the day.

    Finish with prayers, in particular remembering Cheech from Lexington – RIP.  Reminder to all of us to both be careful and alert during our exercises – especially when crossing streets; and also to always live our lives in preparation for our return to the Sky Q, as we do not know the day he will call upon us.

    Thank you for the opportunity to lead.

  • Okwata Sunrise

    It’s the time of year that the dawn sun shines on the PAX as it breaks over Okwata. The PAX had to stop and admire Sky Q’s handiwork.

    Disclaimer. Then . . .

    Warm-Up: mosey to the fountain to find a dry spot, then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Mountain Climbers x20.

    The PAX moseyed around the fountain paths and went to the barricade.

    COP1: 3 exercises, 3 Sets with a mosey after each set, 10 reps each leg

    Single-leg lunge, Pistol squat, and Side leg raise

    COP2: Moseyed to the seawall for a great view of the Okwata sunrise while doing a Hurricane Hoedown. Thanks, Cowbell!

    Then, mosey up the levee and down the levee to the Cabana of Pain.

    COP3:

    One group did pull-ups or chin-ups AMRAP. Second group did merkins AMRAP. Third group did dips x20 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Hello Dolly, Real Freddie Mercury, and Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the sunrise, Sky Q. Teach us to be generous!

  • 45 minutes of Mary

    9 strong at Okwata on a rainy gloomy gloom.

    YHC always thought to do a core only work out, today would be that day. #45minutesofmary Has it ever been done in NOLA??

    Mosey around the fountain.

    Warm Up COP:

    25 X SSH

    25 X Hillbillies

    25 X Plank Jacks

    15 X Cowbells (Smurf Jacks)

    10 F/B X Arm Circles

    Mosey to the lakefront for:

    “Hurricane Hoedown”

    4 different variations of flutter kicks (Sitting up right with hands in the air, slightly reclined, laying down, crunch position)

    7 X each variation

    6 X each variation, etc. down to 1

    11’s on the lakefront (LBC / Hello Dolly)

    Mosey up Canal Blvd to the levee and to the pull up bar shelter.

    Circuit:

    -Hanging Leg Ups

    -Russian Twist X 20 (TImer)

    -Dying Cockroach

    Repeat X 2 (last round Russian Twist X 10)

    Mosey to the parking lot median for:

    “Hands of TIme”

    Circle up, feet out, heads in, legs at 90 degrees, legs down to 10 degrees and count off after the person to your left counts,legs back to 90. continue around the circle.

    We got to 150. #crowdpleaser

    1 minute left, time for Mary!

    20 X LBC

    Great post by the entire PAX, especially our Friendly New Visitor from Spain, The Stranger!

    Always a pleasure to lead y’all.

  • Get Shorty

    It all started with a simple request on the GroupMe App.  Hawgcycle asked if someone could cover his Q at Okwata, and Shorty quickly, too quickly, volunteered. YHC responded that he would be the back up, but had no worries in regard to Shorty posting. YHC posted just to see what sort of beat down Shorty would bring this day. YHC should have known it was a well thought out plot, a plot to get YHC to post. YHC was trying to rest the hamstring, aka Yoga Butt, but not this day.
    Due to a severe case of fartsacking, the part of Shorty will be played by Chili Palmer….

    Four Okwata die hards posted for an epic beatdown, which YHC thought would be brought by Shorty. Apparently the Cadillac of Minivans was calling, so no Shorty here.

    YHC: Chili, what do you think about Shorty fartsacking?
    Chili: I’m not gonna say anymore than I have to, if that.

    Well, I guess YHC would need to bring it today. It was an incredibly cool and brisk morning at Okwata, and a welcomed change from the humid conditions as of late. Time to get to it! But first, the disclaimer…..and then

    The Thang

    Mosey around the mardi gras fountain, karaoke left, then right. Circle up in front of the fountain for a warm up:

    SSH IC x 31
    IW IC x 15
    Windmills (Abe Vigodas) IC x 10 (gotta stretch that hamstring)

    Mosey back to the fountain for COP 1
    Jack Webb double shots at the barre – some mumble chatter about not seeing that coming…..
    YHC: Chili, you think we should do Jack Webbs at the barre?
    Chili: Look at me.
    YHC: I’m looking at you.
    Chili: No, I want you to look at me the way I’m looking at you.
    YHC: (Awkward)

    The PAX does 1 merkin, followed by double shots (air presses) in the peoples chair against the fountain rail, up to 10 merkins. That’s a total of 55 merkins.

    Mosey to the House of Pain….would the PAX be hit by a stench and a swarm of bugs again? Nope, all clean and ready for action!
    COP 2 – Four stations
    Run up levee, 5 burpees on top, run down other side and back up, 5 burpees on top, return to HOP (Timer)
    Catalina Wine Mixers – AMRAP
    Bobby Hurley’s – AMRAP
    Pull Ups – AMRAP
    One round is all – YHC didn’t think it warranted a repeat….

    Mosey to the corner of Lakeshore and Canal – COP 3 – Four Corners
    Corner 1 – 10 x Catalina Wine Mixers IC
    Run across levee to second corner
    Corner 2 – 10 x Bobby Hurley’s (not IC but together)
    Run to third corner
    Corner 3 – 10 x Merkins IC (4 count) – 20 total
    Run across levee to fourth corner
    Corner 4 – 10 x Lunges IC (4 count)
    Return to first corner…
    BLIMPS (Use same corners methodology) Welcome Da Parish! Riding that bike back and forth across the levee like a machine!
    Corner 1 – 5 x Burpees IC (Actually 8 count body builders)
    Run across levee to second corner
    Corner 2 – 10 x Lunges IC (4 count)
    Run to third corner
    Corner 3 – 15 x IW IC
    Run across levee to fourth corner
    Corner 4 – 20 x Merkins IC (4 count) – 40 total
    Return to first corner
    Corner 1 – 25 x Plank Jacks IC (4 count)
    Run across levee to second corner
    Corner 2 – 30 squats IC (4 count)
    Run back to first corner for…
    Mary – all IC
    WW 2 Situps x 15
    Flutter kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15
    Box Cutters x 15
    Tin Snips x 15

    Return to the VSF with one minute to spare…..so plank until 0615

    Count off, nam-o-rama, announcements, intentions, and a closing prayer to the Sky Q.

    Moleskin
    The PAX did a total of 115 merkins, 20 in one set, 40 in another set, and 55 cumulative in the Jack Webbs.

    The Summer Series 2 mile run on June 7th is right around the corner. Please consider donating to support the cause, as F3 is a sponsor. It’s a great event for the whole family. Even if you can’t donate, please come out and join us!
    The Grow Ruck for June 10th is still on! Everyone is doing it! If you haven’t signed up, get on it!
    Torq is promoting awareness on Facebook to draw attention to F3. Check it out on GroupMe, or facebook. Ask Torq for more info.

    YHC: Well Chili, you thought of a title for this beat down yet?
    Chili: How about “Get Shorty”?
    YHC: Well Said!

  • Okwata and the DMD

    YHC arrived at Okwata wondering which dedicated PAX would show up. YHC was excited when 7 hardcore Okwata junkies emerged from their vehicles to join their QIC in the gloom. The mystery ghost vehicle referenced by Rudy last week was back on the scene. No time to investigate, as 0530 beckons us to begin. Welcome JV, just in time for the disclaimer, and then mosey around the fountain. Mumble chatter about the pretty lights illuminating from the fountain…..karaoke right, high knees, karaoke left…….circle up for warm up:

    SSH IC x 31
    IW IC x 15
    Windmills IC x 10 (YHC is hampered by a hamstring thang…..gotta stretch it out)

    Mosey to the fountain for an Okwata favorite…..Double shots with Jack Webb at the bar

    1 merkin followed by 2 air presses in the peoples chair position against the bar
    Continue until the PAX completes 10 merkins and 20 air presses

    Mosey to the House of Pain……..
    Upon arrival at the HOP, YHC is overcome by crawfish shell stench and massive clouds of flying critters…..change of plans…..continue mosey to the corner of Lakeshore Drive and Canal…..Dirty Mac Deuce is back at Okwata!

    DMD is comprised of 4 sets of 3 exercises done to 12 count reps. There is one chest exercise, one leg exercise, and one core exercise. After each set of 3, the PAX runs a lap. The lap at Okwata would be the figure 8. However, this is Okwata! Our lap would be an Indian Run!

    Set #1
    Merkins x 12 IC
    Jump Squats x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #2
    Shoulder Taps x 12 IC
    Lunges x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #3
    Catalina Wine Mixer x 12 IC
    Monkey Humpers x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap

    Set #4
    Floyd Mayweathers x 12 IC
    Quick lunges (or whatever their called) x 12 IC
    Big Boy (WW2) Situps x 12 IC

    Indian Run a figure 8 lap – YHC’s hamstring made the last lap a bit slower…..

    Mosey back to the VSF for….

    Round of Mary – all IC
    LBC x 15
    Flutter Kicks x 15
    Real Freddie Mercury x 15
    Dr. W’s x ???? (YHC completely butchered the count from the get go….maybe 10 total….gotta work on that one)
    Tin Snips x 15

    COT
    Count off, Name-O-Rama, announcements, intentions, and closed with a prayer to the Sky Q.

    Thanks for joining me at Okwata, and for allowing me to lead.

  • Revenge of the 40

    Glorious morning on the lakefront, summer humidity is starting to make its presence known.  Pulled in alongside the parked and running cars holding other PAX just waiting to get started.  Yup, that’s Shorty’s car.  And Cowbell.  And ….. Um, no driver in that one.  No PAX either.  Just a ghost car, idling and waiting for godot, I guess.  YHC happy to return to the site of his last real F3 workout 7 weeks ago.  But then who appears next in the gloom but The Culprit.  YHC stared (perhaps glared) at Triple Shift, and covered up his pinky in instinctive defense mode.

    Quick disclaimer as JV told us time was a-wastin’.  And then we were off.

    Jacks COP: Mosey towards the levee to start off with some Jacks

    • SSH x25
    • Seal Jacks x25
    • Smurf Jacks (aka Cowbells) x20
    • Plank Jacks x25
    • 1:00 Elbow Plank

    40: 40 times over the levee.  10 exercises, each done in 4 sets of 10 reps.  Over the levee for set 1.  Back over for set 2.  Back over for set 3.  Back over for set 4.  After set 4, continue the exercise until the 6 finishes.

    • Lunges
    • Box Cutters
    • XFit Muricans
    • Mountain Climbers
    • Bobby Hurleys (coupled with the levee climbs, these sucked)

    Half way.  Break for 30 count from Cowbell, then a 1:00 Elbow Plank.  Then continue…

    • Russian Twists
    • Muricans
    • Low Slow Squats
    • Peter Parkers
    • Dr. W (YHC was gassed, and my form stunk.  Triple Shift showed up every one as he maintained that pristine form through the end)

    6:15 on the nose, so back to the VSF for count-off, name-o-rama, and close with a prayer.

    Great to be back out at it with the group.  I thought 6 weeks of running would have kept me in good shape, but there’s a big difference between the running and Levee Running.  Looking forward to being back in the saddle again!

  • After the Rain (Barre II)

    The rain finally came to an end, and in the gloom, the PAX appeared. Disclaimer. Then . . .

    Warm-Up: mosey to the fountain to find a dry spot, then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, and Mountain Climbers x20.

    The PAX moseyed around the fountain and went to the barricade for Barre II.

    COP1: 4 exercises, 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)

    Single-leg lunge, Rear leg raise, Pistol squat, Side leg raise

    The only good thing about the x20 set was that the next set was x15. After the final mosey, the PAX was back at the bar.

    COP2: 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.

    Then, mosey up the levee and down the levee to the Cabana of Pain.

    COP3:

    One PAX did pull-ups or chin-ups AMRAP. Second PAX did diamond cutter merkins AMRAP. Third PAX did dips x20 for the timer. Two rounds.

    The PAX moseyed to the flag for MARY: Dying Cockroach, Slow LBCs, Hello Dolly, Flutter Kicks, and Tin Snips x20.

    Count off, Nameorama, close out with intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    MOLESKIN

    The weather was bad the night before, but two senior PAX joined YHC for a different workout than most at Okwata. The running was short, but the exercises made up for it. It was an honor to Q.