55F – 62% RH – 52F feels like temp
15-20mph wind gusts on the lake
I typed a nice long BB yesterday morning. It was awesome. It is ashamed it didn’t post and you missed out. I cannot bring myself to pen such a beautifully written message again. Therefore you only get the basics…
Chilly. Windy. 4 PAX.
6 rounds of H8! followed by 6 minutes of Mary.
COT
Count
Name
Announcements
Intentions
SYITG… 10/19 @Mothership, 10/24 @Okwata, 10/26 @MistyMountain
55F feels like 50F
65%RH
Wind gusting at 15mph coming out of New Orleans East (felt like 30mph on the water)
@Pinewood is bringing back the H8! 10/24 so YHC felt like we should get a little practice in before the main event.
After two PAX relocated from the wrong parking lot, we got our total count all the way up to 4. Once again, pre-blasting may have reduced the count for a few. Or maybe it was the wintery weather. 2 of 4 PAX had to choose between stride repeats at Pontiff as part of OMR training and this beatdown.
At 5:30 and 5 seconds, @Pinewood was itching to mosey. I don’t think it was so much that he wanted to start running figure eights as it was that he was cold even though he had on a nice thick sweatshirt and some wintery looking snow gloves. The first cold is always colder.
Mosey to the foot of canal. Normal warm-up stuff.
WINDYmills, concrete grabbers, mountain climbers, crab cakes, tie fightersx2
Time for the fun. @Pinewood and @Squints have practiced the H8! before, but it was @Architecht’s first time. After giving him the rundown, he asked one quick question followed by “Ok. I got it. You don’t need to keep explaining. Mr. Rogers isn’t here.”
Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point with the wind gusting in your face. At the starting point you do a descending burp and merk pyramid starting at 6 (burpee with 6 merkins, burpee with 5 merkins, …..burpee with 1 merkin)
At the end of the 2nd lap the burp and merk pyramid starts at 5, etc.
The goal is to complete 6 laps in 30 minutes because this is ONLY PRACTICE. Each loop is approximately 0.4 miles. Therefore, to conquer the Practice H8! you will have to do the following in 30 minutes:
• Run almost 2.5 Miles of Hills
• 415 Yards of Bear Crawls
• 21 Burpees
• 56 Merkins
A couple of PAX finished in under 30 minutes. One PAX couldn’t help himself (or didn’t pay attention) and started the burp and merk pyramid at 8 instead of 6. I don’t want to name names, but it wasn’t YHC, @Architect or @Squints. He is 20 years old. He is a student at UNO. He led Q-Source this morning. But, I don’t want to name the PAX that didn’t follow directions. That is rude.
After practice, we took a mosey along the lake. Enjoyed the waves crashing in. Found a dry spot for 6 minutes of Mary and called it at 6:15.
Count. Name.
Announcements (10/19 Re-enactment, 10/24 H8!, 10/26 Convergence).
Intentions.
Everyone was a winner for coming out and braving the chilly windy morning.
You verses You. Just show up and push yourself.
SYITG
It was looking quiet, maybe a solo post. Cheese Steak arrives and all is good.
Disclaimer then off to the fountain for warm up.
Double shots with Jack Webb at the Barre.
BLIMPS on the H8 course.
Route 66 with Burpees at the lake.
Derkins on each step down to the water and back up! Thought of Hawgcycle
Finished with Mary
CoT
Beautiful sunrise witnessed
SYITG
77 degrees with a 100% chance of rain
Oh and a flood watch until Saturday morning… what could go wrong
With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”
Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
Party of 9 for some @okwata fun
Mosey to the foot of Canal to warmup
AV, GG, PPP, ST, CC, TF, FT… IN CADENCE
Thang 1:
October 24th is the return of the H8! so it was time for some practice
Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested
“Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin). At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.”
We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins
Thang 2:
Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.
Thang 3:
Line up along the lakefront, facing the waves.
Merkin Jax, up and down the mountain, 1/4 ratio
1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ
A little bit of Mary: flutter kicks, dying cockroach, LBCs
To the flag
COT
Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)
Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.
With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.
SYITG!
Today marks the 19th anniversary of Hurricane Katrina, possibly one of the most challenging times in our lives. Yet, this morning, the levee system is now strong enough to withstand a Pax 7 Okwata workout.
Warmups at the Lake:
SSH x 20
Abe Vigoda’s x 10
Forward Arm Circles x 10
Moroccan Night Clubs x 10
Seal Claps x 10
Reverse Arm Circles x 10
Peter Parkers x 10
Gas Pumpers x 10
Calf Raises x a bunch
Route 66: Dips
Mosey to the pumping station wall.
11’s ÷ 3 = Bumpies, Bear Crawl Down The Levee, Donkey Kicks
Mosey to the Mardi Gras Fountain.
Space Invaders with Coupon (8-Count):
American Hammers
Squats
Burpees
WW3 Situps
Lunges
Mosey back to the flag.
COT:
Counterama
Namearama
Intentions
Prayer
Been a long while since I’ve been to Okwata, let alone Q’d it. Thanks to Pinewood, the AO is enjoying a resurgence in popularity – nice work! The time was right to (re-)introduce the PAX to the 40 (originally inspired by “40” by U2). I did publish ahead of time, so the pansy lakeview group that was worried about wet shoes would have the opportunity to stay home. Not my fault that Jesus Juice didn’t read slack.
Forgot the disclaimer, then off to the top of the levee for a quick warmup, giving Hawg a few extra minutes to show up.
The Thang: The 40
10 exercises. Each one is 4 sets, alternating side of the levee. Each set is 10 reps.
40 trips over the levee. 40 reps of each exercise. 40 total sets. You get the idea.
* Merkins
* BBSU
* Squats
* Carolina Dry Docks
* Dr. W
* Lunges
* Floyd Mayweather
* American Hammer
* Monkey Humpers
* Burpees
Back to the flag a few mins late for COT
Random Thoughts:
Great to see 15 Pax in the gloom!!
Dr. W: took a few tries to get the cadence right. Definitely a crowd favorite!
Monkey Humpers followed by a run over the levee. Quads feel that.
High Rise is amazing. 45 minutes of continuous talk about work with Ya Mom And ‘Dem. YMAD didn’t say a word. Just let High Rise keep talking.
Pinewood correctly predicted the grand finale – Burpees! And he’d never done this before.
Taco (or Tacos, or Taci?) — great to have a 2.0 in the gloom with us!
Thank you, Kuch, for not letting The Juice know what was in store until it was too late for him to back out.
Music selection was heavily, and I mean HEAVILY, critiqued. But who knew there were so many “40” songs.
Notable in their absence were Triple Shift and Snooze.
Mosey on over to the Mardi Gras Fountain.
Warmups:
• SSH x 20
• Grass Grabbers x 10
• Abe Vigodas x 10
• High Knees Across the Lot
• Arm Circles Forward x 10
• Arm Circles Reverse x 10
• Seal Claps x 10
• Overhead Claps x 10
• Side Steps Across the Lot
• Mountain Climbers x 10
• Shoulder Taps x 10
Thang #1: A Game of Space Invaders with the Slam Ball
In front of the Mardi Gras Fountain, the invaders lined up in formation, ready to battle the space debris with their trusty 50lbs slam balls. The game kicked off with a stellar challenge—2 reps per maneuver for Round 1:
• 2 WW3 Situps (rest of the PAX doing big boy situps)
• 2 Overhead Slam Ball Squats (rest of the PAX doing squats)
• 2 Slam Ball Burpees (rest of the PAX doing burpees)
• 2 Slam Ball American Hammers (rest of the PAX doing American Hammers)
• 2 Slam Ball Lunges (rest of the PAX doing lunges)
As the clock ticked down, Round 2 initiated, intensifying with a rep count of 4 for the same exercises.
Since no one was eliminated from the game this week, we’ll continue the challenge next time with Round 5, ramping up to a rep count of 10.
Thang #2: Slam Ball Tosses Around the Fountain
In this exercise, the timer was set for one PAX member to toss the slam ball around the fountain for ¼ of the distance and sprint the remaining ¾.
The exercises for the rest of the PAX included:
• Incline Merkins
• Resting Chair with Shoulder Press
• Y’s
• Rotator Cuff Side Planks
Mosey back to the flag for the COT. Thank you to all for coming out this morning in the gloom!
13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)
After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout
NOLA
Aug 8th – Crazy 8’s – 8 reps each
1. Shoulder Taps
2. Star Toe Taps
3. Jump Squats
4. Honest Merkins
5. Burpee’s
6. Plank Jacks
7. SSH
8. 8 count body builder
start on Lakefront Landry side with 8 Shoulder Taps
Bernie up hill
8 Star Toe Taps
bear crawl across
8 Jump Squats
run down levy
8 honest merkins
lunge across
8 burpees
run up hill
8 plank jacks
crawl bear toward Mardi Fountain
8 SSH
Bernie down toward lake
8 Eight Count body builder
backwards lunge toward Landry’s
Rinse n repeat
At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins
mosey back to the flag for two minutes of stretching
Arrived at the Okwata AO this morning, greeted by the serene sound of the lake and the solitude of the early morning. Though the rest of the PAX couldn’t make it today, the mission of F3—fitness, fellowship, and faith—remains steadfast. As a lone PAX, I embraced the challenge and got to work.
Warm-Up:
SSH – 20 IC
Abe Vigodas x 10 IC
Grass Grabbers x 10 IC
Forward Arm Circles x 10 IC
Reverse Arm Circles x 10 IC
Self Love x 10 IC
Moroccan Night Club x 10 IC
Thang 1: Recovery Run with step-ups and incline merkins
Run from Mardi Gras Fountain to Landry’s and back to Canal Blvd
At each set of palm trees
10 Step-Ups (5 left, 5 right)
10 Incline Merkins
Thang 2: H8te
Scaled version of H8te
2 rnds: 4 and 2 burpees
COT:
As I finished the workout, I took a moment for the Circle of Trust. Though physically alone, I felt the presence of the F3 brotherhood and the shared commitment to improving ourselves and our communities. Reflected on the importance of perseverance and self-discipline, especially when no one is watching.
Even as a lone PAX, the mission continues. This morning at Okwata was a reminder that the true strength of F3 lies not just in numbers, but in the resolve and commitment of each individual. Whether surrounded by brothers or standing alone, we push forward!
SYITG
July 4, 1776: Congress adopts the Declaration of Independence; only Hancock and Thomson’s signatures are on this initial document.
August 2, 1776: Most of the 56 delegates sign the engrossed copy.
Up to 1781: The final signature, by Thomas McKean, completes the set of signatories.
July 4, 2024: Fast forward 248 years to this morning at Okwata, four HIMs took on the challenge of the 1776 Patriot Games training provided by our fellow HIMs at F3 Suncoast in Florida. We’re gonna need a little more time to complete this one…. Seems par for the course on this 4th of July holiday.
Mosey on over to the Mardi Gras fountain.
Warmarama
1. Side Straddle Hops x 25
2. Overhead Claps x 25
3. Moroccan Nightclubs x 25
4. Mountain Climbers x 25
5. Shoulder Taps x 25
Repeat this warm-up sequence for a total of 4 sets.
Thang 1
Lunges Between Each Workout Exercises, totaling over 50 reps
1. LBCs x 25
2. Merkins x 25
3. American Hammers x 25
4. Step Ups x 25
Repeat this warm-up sequence for a total of 2 sets.
Thang 2
High Knees Between Each Workout Exercises, totaling over 50 reps
1. Leg Scissors x 25
2. Dips x 25
3. Plank Jacks x 25
4. Squats x 25
Repeat this warm-up sequence for a total of 2 sets.
50 Yard Bear Crawl
25 Burpees
Mosey back to the flag.
COT
Countarama, Namearama, Announcements, Prayer Intentions, Prayer.
