One of the worst things about posting at Okwata is well the wind is wild at times. The PAX that made an appearance did not need a heated cozy pool or wanted to workout with a local news website reporter asking annoying questions. The six that showed up just wanted (what I hope was) a good beatdown. The PAX wanted to do extra work by completing the 300 merkins in 30 days.
The Thang
SSH x20
IW x20
Merkins x15
Peter Parkers x10
Parker Peters x10
Good Morning x10
Polka stretch x10
Standing hip mobility aka Cowbells x10
Karaoke facing the lake about 30ft and then bake facing the levee
Mario jumps same distance as above
the sprints
Merkins x10
My first workout brought “great” memories from my time in the Army. So I pulled out the deck. Ace-10 were face value. J=20 Q=30 K=40 At some point some cards got lost in the crazy wind.
Hearts= b/c we love them so much burpees
Dimond= SL tricep raises
Clubs= supine rear delt pushes
Spades= prone Y’s
all OYO
When the King of hearts showed up broke the 40 count down my 10 and between 10 and 20 we did 10 merkins and between 20 and 30 did low slow squats. Rested between 30 and 40.
Back at the flag for some slow Mary. All exercises were in a slow cadence.
Dying cockroach x10
Slow LBCs x10
Tall side plank x10 on R&L in a normal cadence
COT for prayer and reminded the “As iron as sharpens iron, man shall sharpen his fellow man.” Proverbs 27:17. We must push each other not just a workouts but in life as well to conquer the evil one .
7 PAX gathered in the foggy truly gloomy shores of Okwata, including one Ribbit Ribbit and a stranger. Guess who??
You can find the frog on groupme. Never a dull moment with the Man of both worlds. #JV
The stranger did a little something like this..
#shorty
Decided to change things up and mosey to the sea wall for:
COP #1: Warm Up
– SSH X 25
– Plank Jacks X 25
– Hillbillies X 25
– Mtn Climbers X 25
– Low Slow Squats X 25
Mosey to the shelter for some circuits. But first, lets dust off the cobwebs on the pull up bars. #domorepullups
Pair up and complete the following together. I believe the entire PAX split every rep down the middle between partners.
– Air Squats X 100
– Step Ups X 90
– Plank Punch X 80
– Ierkins X 70
– LBC X 60
– Dips X 50
– Merkins X 40
– Lunges X 30
– Burpees X 20
– Pull Ups X 10
– Quadraphilia over the levee, run around the tree on the other side and Quadraphilia back.
Repeat. Repeat.
The PAX completed 3 full rounds. Nice work!!
Mosey to flag for COT where we gave thanks for the hidden good in all seemingly bad situations.
The sea was angry today, my friends – like JV trying to send back turtle soup at Commander’s. I gave the disclaimer and we started to mosey. We got about fifty feet out from the flag and suddenly, the great beast appeared before us. I tell you he was ten stories high if he was a foot. As if sensing our presence, he let out a great bellow. I said, “Easy, big fella!, we are just crossing over to the other side…but we will be back.”
Warm-up – My take on a deconstructed burpee (been watching a lot of Top Chef) All IC: SSH x 31, Low Slow Squats x 20, Mountain Climbers x 30, Don Quixotes x 15, Imperial Walkers x 30 – can you picture it?
Then we finished the warm-up with 15 8-count body builders (IC, but that should go without saying – GRT!)
Well then, as a result of the body builders, a huge tidal wave of adrenaline lifted us, tossed us like a cork, and we found ourselves right on top of the great beast. We moseyed to the other side and partnered up. I found myself face to face with a blow hole.
Marine Biology 1-2-3
I spent last Thursday in an uncomfortably close COT with Da Parish, Amnesty, and their speedos at Hotlantis, so I regrettably missed Fracsac’s NOLA debut of Burp Back Mountain. Triple Shift seemed excited that he would be doing it in back to back weeks.
Round 1: Pax 1 up and down the great beast 3 times always facing the Angry Sea (aka quadraphilia…sort of). Pax 2 does burpees. Flapjack and repeato until team burpee total reaches 100. Both pax continue quadraphilia until the 6 finishes.
Round 2: Pax 1 bear crawls up and down the great beast 1 time (crawl bear down if you need modification). Pax 2 does Abe Lincolns (aka crossfit merkin – no cheating – it’s an honest merkin – see what I did there), Flapjack and repeato until team Abe Lincoln total reaches 200. Both pax continue levee bear crawls until the 6 finishes
Round 3: Pax 1 is back to the same quadraphilia process as round 1. Pax 2 does squats. Flapjack and repeato until team squat total reaches 300. Both pax continue quadraphilia until the 6 finishes.
Unlike the Seinfeld episode, it was not the great beast that had the obstructed breathing… it was the Q.
Running late, so we had to quickly get to Mitch’s Pull-up Pavilion for a half round of Tabata, so I guess it would be a round of Tab? Sounds like a phrase my mom used after her jazzercise class in the 80s – “a round of Tab for everyone”
A round of Tab – Get after it for 20 seconds and then catch yo’ breaf for 10. 4 rounds consisted of 1) Pull-ups or Bernie Sanders – Pax choice 2) Burpees 3) Freak Nasties 4) Mission Impossible
At 6:14 we headed back to the flag, which was laying on the ground as a result of the extra windy conditions (Lucky we weren’t in a GoRuck – GRT!)
It was at that point that the Pax was going wild. They were all over me. It was like Rocky I. Pyro came up to me, threw his arms around me and gave me a bro’ hug. We both had tears streaming down our faces. I never saw anyone so manly. It was at that moment I decided to tell him I was not a personal trainer!
What did he say you ask?
He told me to “Go to hell!” and took an Uber back to the hotel.
COT – YHC recalled the story of Moses at the burning bush. It was there that God let him know that he had been chosen to lead the Israelites out of Egypt. Moses started making excuses as to why he was not the right man for the job. I think we all have a tendency to be like Moses. We may feel called to something, but then the doubt creeps in…we don’t have the time, we don’t have the right personality, we don’t have the right skills, we don’t like speaking in front of crowds, yadda, yadda, yadda. It’s important to remember to take the opportunities that come our way. We may not know why God put us in this position, or presented this opportunity to us, but it doesn’t matter. All that is important is that God selected us for this very thing – whatever it is. We are exactly who He wants to carry out His mission. We are perfect for it. So don’t let doubt prevent you from carrying out God’s will. Step out in faith, with the confidence that you are the perfect person to do it.
Moleskin
T-claps to Kim-Chi for his 22nd straight post. Only 290 to go.
T-claps to Pyro for reppin’ F3 Jax at Okwata. The Jax Pax should know that he made y’all look good. I hope you enjoyed it brother.
T-claps to Vespa for being a good sport. He rolled in proclaiming a name change. It’s his second time to post, so apparently no one filled him in that name changes are not allowed – other than the regrettable exception made for Out for Crabs. Anyway, Vespa turned to Moped during the workout. Not much different, but has a more derogatory feel when you are addressing him. Probably because it sounds like dope head. Try it: “Hey Vespa!” – “Hey Moped!” Feel the difference? Anyway,here is a video we took of him leaving the workout:
Okwata is an incredible AO. With all the mumblechatter of finding new AO’s to avoid Okwata, YHC felt obligated to bring a good beatdown. In order to keep it real, YHC needed to bring his “A” game.
12 men of F3 gathered around the flag (a real one courtesy of Kimchi) in the gloom, ready to take on Okwata. After giving a quick disclaimer…..
The Thang
The PAX began their mosey around the Mardi gras fountain, Carioca looking left, then Carioca looking right. Circle up for:
Warm Up
SSH IC x 25
Windmills IC x 11
arm circles IC x 20 (10 front, 10 back)
Plank-o-rama
Peter Parker IC x 25
Mountain Climbers IC x 25
Parker Peter IC x 25
Mosey to Canal and the top of the levee. If one wants to bring some pain to the PAX, the levee with burpees is a great way to ensure delivery of said pain.
Levee Fun – One
Pair up and gather at the base of the levee on the lake side. While always facing the lake, one PAX runs backwards up the levee and forward down three times, all while the second PAX is doing Burpees. YHC originally stated five times up and down, but quickly changed it to three. The PAX, including YHC, will have to work up to five. In case one may be wondering if this Burp Back Mountain will show up again, the answer is yes, and probably with four levee hikes, working our way up to five.The PAX accomplished 100 burpees per team, cumulative, working together. Once any team finished, that team continued hiking “back” up and down the levee until all teams finished. This was a real downPAINment on our commitment to Okwata, but we were not finished yet!
Levee Fun – Two
The PAX moseyed to the east side of Canal and Lakeshore Drive for Four Corners. YHC instructed the PAX to run to each corner, starting with 25 Monkey Humpers at the first corner, and increasing by 25 at each other corner. It took some PAX a little while to catch on, but they made up the MH’s, so all was good. It went like this:
run south to the corner of Canal and Amethyst, then do 25 x MonkeyHumpers
run across Canal and do 50 x MH’s
run north to Canal and Lakeshore Drive and do 75 x MH’s
return to first corner and do 100 x MH’s
Al Gore until all PAX finished
Mosey back to the flag for some Mary
Mary
Box Cutters IC x 25
Real Freddie Mercury IC x 25
Tin Snips (Thx HVAC) x 15
Hello Dolly IC x 25
LBC’s IC x 50
Time was almost up, but two minutes left, so….
Merkins IC x 10 (that’s 20 total)
Plank position for 30 seconds
Left side plank for 30 seconds
Ride side plank for 30 seconds
LBC’s x 25
Circle back up at the flag for count off, name-o-rama, and to name an FNG. Welcome Vespa! T-Claps to Triple Shift for the steady stream of new F3 Men to the PAX. T-Claps to Kimchi for being the last man standing by not missing a post in the NYR challenge to date.
Finally, T-Claps to all the PAX that showed up at Okwata this AM, including some Uptowners! I guess I’m due to visit Uptown soon to reciprocate.
Announcements and intentions, and ended with the Ball of Man!
Moleskin
YHC has given constructive criticism in the past in regard to the lack of BB’s being posted, so YHC was not surprised to receive much grief for posting this BB 7 hours after the Beatdown happened. Although being punctual in a BB is good, being succinct is not. YHC felt that having an accurate and comprehensive BB was more important than beating YHC’s previous record of 45 minutes. #awesomeexcuse
Thanks for letting me lead, and for helping me on my journey to becoming a stronger leader.
Everything was wet. The seawall was wet. Two paths to the fountain were flooded. But, the levee glowed with wet, cut grass. So, the PAX got wet and grassy with Elevens.
YHC tried to keep the PAX dry for COP. SSH 20xIC, Don Quixote 20xIC, Mountain Climbers 19xIC, Arm Circles 21xIC (catch-up), Peter Parkers 20xIC, Imperial Walkers 20xIC, and LBCs 20xIC (had to get a little Mary in now).
Then, the PAX mosey-ed down the street and to the levee for Elevens. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other. Some took the opportunity to have a fresh grass snack. Others added some green highlights to their facial hair. T-Claps for the entire PAX for sticking with it and MumbleChatter for the FNG (with a lagniappe trip over the levee).
Then, Mosey to the sea wall for alternating run / bear crawl.
No time for Mary. Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT. The PAX welcomed Tiny Dancer (FNG).
Weather: A surprisingly calm morning at Okwata. YHC has grown so used to the winter gales creating a tempest of Okwata, he momentarily wondered whether he had arrived at the wrong location. Especially because he was all alone at 5:20. YHC also wondered whether JV would have the guts to fartsack after texting everyone at 4:55 to say “don’t fartsack!”. Slowly but surely, though, the cars began arriving.
5:31 am comes, PAX looking at each other wondering “Who has the Q?” A round of “I hope its not me. I didn’t check the schedule.” So without a Q, we all Q.
COP #1: Rudy leads the group around the fountain, through Butt Kicks, Karaoke (with JV choosing to prance uncomfortably close), and High Knees before reaching our designated swamp for the warmup:
SSH x25
IW x25
DQ x15 (slow count to try and stretch my hammies)
PP x25
MC x25
PP x25
PW x25
COP #2: Jingle Vader takes advantage of the calm waters to lead the group to the lakeshore. Time for Bear Crawl suicides.
Bear Crawl to first planter. Monkey Humper x20. Mosey to starting line, Monkey Humper x20.
Repeat to second planter. MH x15 (at planter and at home)
Repeat to third planter. MH x10 (at planter and at home)
Repeat to fourth planter. MH x5 (at planter and at home)
That fourth planter was, uh, “not near”.
COP #3: FracSac leads us back to the levee for some Dora 1-2-3. Partner up. PAX 1 run up the levee, then backwards down the levee. PAX 2 does exercise. Flapjack. Repeat until hitting the total number of reps
100x Merkins
200x Lunge
300x Plank Jack
YHC was pleasantly surprised that he did not tumble down the hill. Running backwards down the levee in the dark is not something he is particularly good at.
COP #4: Mosey back to the virtual flag for Q’s choice Mary:
DaParish: LBC x20
Surge: Dying Cockroach x20
Bongo: I-style BoxCutter x20
Griswold: Russian Twist x25
Splash: Freddie Mercury x20
Crab Legs: Legs up and hold (seemed like FOREVER)
Maverick: Flutter Kick x27
Circle up for Count Off, Name-o-Rama. Then Surge closed us out with St. Ignatius Prayer for Generosity.
Nice work all – my abs are killing me as I type this.
YHC is an idiot. I’m a bleeder and at least once per year, I slice my finger chopping some sort of vegetable. It’s one of the reasons I don’t eat that many vegetables. This year it happened slicing beets the Tuesday before I was scheduled to Q Okwata. I would show you a picture, but I can’t figure out how (good thing Rudy took over as COMZ Q). Anyway, strict doctor’s orders not to use a keyboard for two weeks, hence the late backblast. I really wanted to get it out sooner, but infection could have set in and I could have died of dysentery. So here we are, almost two weeks late.
The Thang
Mosey around the fountain and circle up in the muck for the warm-up COP. It evolved into a half-circle. I was worried it might be an intervention – What had I done? I knew I had at least 3 really stupid exercises planned, but how did they find out? I didn’t write them down anywhere…Am I that predictable?..It must have been the bear crawl route 66…, ah, nevermind it was just the majority of Pax concerned about getting their feet wet and opting for the concrete – pansies. I may not remember all of the exercises that we did, but I do remember we never got into plank. I think it went something like this: SSH x 30; Imperial Walkers x 25; Don Quixotes x 20; Good Mornings x 15; Hillbillies x 25; Seal Jacks x 30
Then YHC decided to try out a new exercise called the Daft Punk from the exicon. I chose it for many reasons: 1. It was leg day. 2. I saw it on the good Reverend’s tweeter feed as he showed the world his weinke prior to his VQ. 3. My 6 year old likes to listen to that band while getting ready for school in the mornings.
The Daft Punk is a 12 count series of lunges that starts with the right leg forward, side, and back and ends with the left leg going back, side, and forward. It blew Cowbell’s mind. Watching Cowbell struggle through this exercise became the best reason to do the Daft Punk. We kept going until Cowbell made through one complete series. I’m not sure how many that was. Probably 15 times.
Next we moseyed to the benches by the fountain for the Fireman’s Fountain. 7 Pax line up on the benches. Half (or I should say, roughly half) do squats while the others do lunges. As many as you can do while one of the Pax fireman carries another around the fountain. When the fireman gets back everyone shifted down a spot on the bench rotation and the man on the end ran around the fountain and prepared to carry the fireman. This continued until everyone got to play the fireman. We had a couple of modifications due to poor size pairings and epic failures, but other than that it was more successful than YHC imagined it would be.
Next we moseyed to the levee for “I Can’t Drive 55.” The title to that stupid song seemed a fitting title for this stupid idea. Run over the levee and do 50 Monkey Humpers on the other side, run back and do 5 calf raises. Go back over the levee and do 45 Monkey Humpers, come back and do 10 calf raises. Similar to 11s, but everything adds to 55.
In the end, everyone did 275 monkey humpers and calf raises for a PAX total of 2475 (Thanks to Shorty and JV for the math on that one).
This left us just enough time to do about a minute and half of Quadraphilia, before sprinting back to the flag for our COT where we fellowshipped and prayed.
A group of eight gathered around the shovel flag in the relatively warm(er) gloom weather. As the clock struck 0530, YHC gave the DISCLAIMER and was about to take off with a quick mosey, but then we saw it from a distance…looked something like this….
It was running at us…. the Pax was curious, so we had to do 25x SSH IC to see what it was…. turned out it was just JV showing up in classy attire:
Anyway..now we can mosey… so around the fountain and over to a grass patch.
COP #1 (sorry Rudy, I mean #2)
25x Seal Jacks IC
20x Shoulder Taps IC (hold plank position, tap hand to opposite shoulder)
10x Shoulder Tap Merkins IC (same as above, just add a merkin when you put you hand down)
30x Monkey Humpers IC
10x Arm Circles IC (Forward, then Backward)
Mosey over to the Canal Street Track
BLIMPS – OYO Burpees x 5 Lunges x 10 each leg Imperial Walkers x 15 each leg Merkins x 20 Plank Jacks x 25 Squats x 30
Pax ran a lap around the Canal Street track (up, across the crest, down, back across to the start) before each exercise. Some of the Pax even did a Lagniappe Lap at the end!
Mosey back over to the pullup bars, and partnered up.
Dora 0.5 – 1 – 1.5: A goal rep count for each group of two Pax using a cumulative rep count.
0.5: 50 x Pullups / recover with Flutter Kicks until pullup Pax is done, 1.0: 100 x Merkins / recover with an up & back levee sprint; flapjack when levee Pax returns. 1.5: 150 x Seismic Squats IC (no partners, we did this one together). A Seismic Squat is a low Squat Hold, and do little squats in cadence. These sucked!
Circled up around the flag shout-outs and a prayer. Thanks for letting me lead!
Moleskin
Triple Shifts VQ is tomorrow at the Uptowner. Come post to show him some love!
5 Pax gathered around 2 flags blowing in the wind.
YHC had a general idea of a beatdown in mind but decided to just wing the details.
DISCLAIMER
THE THANG:
Mosey around the fountain for:
COP #1- WARM UP
Hamstring Stretch
SSH X 20
Hillbillies X 20
Windmills X 20
Peter Parkers X 20
J. LO’s X 20
Arm Circles X 10 each arm
Low Slow Squats X 10
Suicides in front of the fountain, each bench as a marker
Mosey to the levee for the start of our journey:
Start on top of levee and run west, going down for each exercise.
-50 X Squats OYO
-20 X Pull Ups OYO
-121 Merkin Circle Ladder
-30 X Russian Twist, 30 X LBC
-Bear Crawl across Canal
-2 X Quadraphilia
-Bench work- 20 X LLSU
20 X Dips
20 X RLSU
20 X Low Slow Dips
20 x Derkins
*Turn Around
-20 X Calf Raises
-Crab Walk across Canal
-30 X Flutter Kicks, 20 X Dying Cockroach
-30 X Merkins
-10 X Pull Ups OYO
-10 X Burpees OYO
