F3 New Orleans

Tag: Okwata

  • Okwata love to hate – from Mahatma

    The venue is one of the best yet getting there can be a journey in and if itself – those that live close by get it and are rebuilding the consistency……except for today! YHC pulled up and saw a single silhouette of squints waiting gloom. After a little small talk and no disclaimer we headed out – YHC “I have a theme for today coming back to Okwata – a little of everything I love to hate” Squints “you mean running!?” YHC – “just a chuckle” as we make our way towards the “known” corner of the HATE! During our mosey a white small suv comes flying through the parking lanes, as we were warming up Squints says “you think that was another pax coming in hot?!” YHC “if so you’d think they would have seen us and made their way by now!” Then almost out of thin air boom pinewood was standing beside us ready to go with the youthful enthusiasm that is refreshing to see amongst us “old guys”!

    So warm up
    2 rounds of Scantron
    SSH
    Side Lunge
    Mnt Man Poopers
    Parker Peter / Peter Parker
    Shoulder Taps

    Thang 1
    A taste of an 8
    Rnd 1 4 burpee make the known loop
    Rnd 2 2 burpee R&R all continuous picking up the 6
    The 2 rounds finished under 9 minutes

    Stretch and Mary
    3 rounds
    Some local drive by verbal abuse…..it’s amusing to know how ignorant yutes can be!

    Thang 2
    Mosey to the top of the levee Indian Disperse as we ran to the House of Pain

    Once at the house incline merkins to recover
    Then 3 rounds of 3 pull ups 3 leg lifts
    Now time for a 3-6-5
    3 burpees
    Instead of 6 box jumps we did 5
    Instead of 5 rounds we did 6
    This was a youthful group and YHC wanted to step it up!
    Recover again with incline merkins – 5 extra because we wanted to quite!

    Mosey back to the tree – 5 minutes left so a quick mosey around the fountain with a short stop for a 1-5 round of Jack-Web

    Mosey back for COT

    Man I love Okwata and think the fire has been re lit to a solid level of hate.

    Look forward to a return. SYITG

  • At the Intersection of Okwata and DMD – from Fracsac

    YHC showed up and planted a flag. 4 other Pax showed up including Dax, HIPAA, Squints, and Cheese Steak. A brief disclaimer was given and off we moseyed towards the fountain then circled up in front for a warmup where there was a serious plank-o-rama.

    Move to the fountain for double shots with Jack Webb at the Barre, which is ‘mericans followed by air presses in the people’s chair.

    Mosey to the top of the levee for disperse Indian run. Pax that sprints to the front call disperse and an exercise. Pax go down complete 3 of said exercises and then run back up levee.

    At the top of Canal is where YHC introduced the pax to my friend, DirtyMacDuece!
    – 4 rounds of 3 x 12 count exercises including arms, legs, and core. Each round ended in a run down across and up with a bear crawl across the newly paved walkway.

    No time for pull ups. I need to better manage time and our posterior chains.

    Back to the flag for 0615

    CoT

    NMM

    – I gave HIPAA some great advice today during the DMD. He should recommend more bear crawls to his patients. You’re welcome!
    – Thanks to Cheese Steak we all know where Wilson lives now. His M says he slept in, she didn’t seem eager to let us in to wake him up.

    Okwata is calling your name! Come check it out!

    SYITG

  • D-Day 80th Anniversary Workout – from Squints

    **The Warmup:**
    We started with a quick mosey around the Mardi Gras fountain, ending up on the grassy knoll for some good ol’ fashioned warmups:
    – Side Straddle Hops x 20 (because who doesn’t love hopping?)
    – Grass Grabbers x 10 (because the grass isn’t going to grab itself)
    – Abe Vigodas x 10 (slow and steady, just like Abe)
    – Imperial Walkers x 15 (marching to the beat of our own drum)
    – Mountain Climbers x 15 (pretending we’re scaling Everest)
    – Forward Arm Circles x 15 (windmills of glory)
    – Backward Arm Circles x 15 (because why not reverse the wind?)
    – Seal Claps x 15 (clapping like happy seals)

    **Tabata Timed at the House of Pain:**
    Next, we moseyed over to the House of Pain for a Tabata-style strength workout. It was 3 sets of 45-second intervals with 15 seconds of rest for each:
    – Pull Ups (pulling up all the courage)
    – Derkins (decline merkins for decline fun)
    – Dips (dipping into greatness)
    – Resting Chair with Air Press (sitting but still working)

    **Back to the Mardi Gras Fountain:**
    We headed back to the fountain where we (almost) completed 2 rounds of:

    – **D-Day Combo:** 2 merkins, half barrel roll into 2 jump squats, reverse half barrel roll and repeat starting with merkins (rolling and jumping our way to freedom)
    – **War Hammer:** WW2 sit-up with 4 American Hammers (double the pain, double the fun)
    – **J-Lo’s:** because we’re still Jenny from the block
    – **Nolan Ryan’s:** punching out the calories
    – **High Knees on the Ladders:** with a lap around the fountain (high stepping like pros)
    – **Step Ups:** stepping up our game
    -**All timed by a climb up the levee with a 50 lbs. slam ball and 5 overhead slams on top (because why not add a mountain to our molehill?)

    Moseyed back to the flag for COT: Name-A-Rama and a moment of silence to appreciate those men who paid the ultimate sacrifice on this day 80 years ago. May we live out today and every day as HIMs—not just for ourselves and our families, but for those men who never got that chance.

    Thank you for a great first Q this morning, HIMs!

    – Squints

  • 54 in the 504 – from Fracsac

    Conditions: 73 degrees with 81% humidity

    Brief disclaimer given.

    With 6 other Pax joining me, including 1 DR, the 7 of us circled the fountain with a warmup in front of it.

    Double shots with Jack Webb at the Barre. Up to 10 and 20.

    Disperse Indian Run on levee towards pumping station.

    6 rounds of 5 burpees one side and 4 jump squats the other side up and over the levee.

    Route 54 on the lakefront.

    Thanks for celebrating 54 with me!!

    SYITG

  • 49th Birthday and Rolling Stones – from Bongo

    Still trying to build Okwata back up, (3) PAX total today, enough to have a good time and keep mumble chatter going throughout. Here is what we did:

    My 49th birthday was 5/1, I still managed to avoid 50 and not looking forward to that “respect”. Also to note, today is a historical day for Jazz fest history as the Rolling Stones after (2) attempts will play a special dedicated Jazz Fest show. So we mix that in too.

    (49) SSH — I actually tried to cut the course here by jumping from 30 – 40 in the count, but PAX kept the count at normal. We almost needed a five count…. This was enough around my 49th B-Day move on to the Stones.
    (15) Lunges
    (10) Arm Circles
    (10) Grass Grabbers

    The thing

    Instead of a Blimp around (4) corners of Levee at Canal blvd, We did a “MICK”

    Merkins (10)
    Backwards jog up levee
    Imperial Walkers — (15)
    Bearcrawl across levee
    Copperhead Squats (20)
    Kicks, Butt (25)

    Next up:

    “Jumping” Jack Webb
    every Merkin, you do (2) Jump squats! Go up to 10

    Next Up

    Route 66 with Burpees at each light pole

    Route 66 the song, was a cover from Bobby Troup and on the Stones first album. Awesoe song over the years and how fun would be it be to drive from Chicago to LA?

    A bit of Mary to close out

    (15) LBCs, and some thing crazy from Cheesesteak….

    Happy jazz fest to all, the sun is coming up earlier and earlier at Okwata and more than enough reason to enjoy this workout by others.
    COT had some great intentions we hop come though.

    Thanks for opportunity to lead, see you on the radio.

  • Pink Moon with Sensational Sunrise – from Fracsac

    YHC showed up and planted a flag. 4 other Pax showed up including Dreamliner DR from VA. A brief disclaimer was given and off we moseyed towards the fountain then circled up in front for a warmup.

    Move to the fountain for double shots with Jack Webb at the Barre, which is ‘mericans followed by air presses in the people’s chair.

    Mosey to the top of the levee for disperse Indian run. Pax that sprints to the front call disperse and an exercise. Pax go down complete 5 of said exercises and then run back up levee. Apparently one can do 2 is 1 for Carolina Drydocks. Just don’t tell Cheesesteak it’s really 10.

    House of pain visit for stations. Timer was run up levee and 3 burpees. There were 4 other stations.
    Every pax does 10 more pull ups before heading to Canal.

    Did some Quadraphilia up the levee and squats on top.

    Back to the flag for 0615

    CoT

    NMM

    No JV meant no Fbombs at Okwata. We miss him.

    High Rise said the moon was supposedly pink today. Can’t say I agreed….

    Okwata is calling your name! Sign up to Q!

    SYITG

  • #41 (not the Dave Matthews song) at Okwata – from Thumb War

    Disclaimer and Bday announcement.

    Mosey to the grass area in front of Mardi Gras fountain for Warmup in Cadence :

    Abe bagotas
    Grass grabbers
    Low slow squats
    Hill Billies
    Arm circles F & B
    Seal claps
    Moroccan night clubs
    Peter Parkers
    Mountain climbers
    SSH – 41 in Cadence

    Thang:

    2 rounds of Route 66 towards bridge near Marconi

    Round 1
    Jogging between the light poles, did escalating burpees at each stop starting with 1 rep

    Round 2
    Jogging between the poles, did ascending air squats starting with 11 reps

    We jogged across the street towards levee but stopped along the way and held People chair at the wall.

    Indian Ran the levee top to the house of pain for 4 sets of 5 pull ups.

    Jogged back to lake by Okwata sign for around the horn of Mary.

    Back to the Flag for COT and thanks for the Bday Q and F3 in my life.

    PS. #41 is one of my favorite Dave Matthews Band songs.

  • Because I know how much you love burpees! – from SOGO

    Mosey to light poles for warmup.
    IC 20 SSH, 20 Imperial Walkers, 20 Mountain Climbers, 20 Peter Parker, Arm Circles 10 forward/backwards
    The Thang- slightly modified my northshore workout B.L.I.M.P.S. Each light pole represents a letter. 6 rounds total. Round 1 is B. 5 burpees. Round 2 is B. run to next pole B.L. run back to start. Round 3 is B. run to next pole B.L. run to next pole B.L.I. run back to the start. This process continues until B.L.I.M.P.S.is complete. This took care of @Fracsac 100 burpee a day challenge! Yw
    Mosey to base of levee at Cansl St. Bernie Sanders to top 5 burpees bear crawl to other side 20 LBC’s 4 count run down back to start. Mosey to flag. IC 20 Flutter Kicks 20 Hello Dollys back to back. 20 Gas Pumps to finish out.
    COT!

  • Winter is Here – from Bongo

    A little bit cold for NOLA on this first day of winter ( I think) where (5) other PAX showed. I was looking forward to this Q as my work vacation was really starting to take full flight as I drift away from work, and get into living mode. Here is what went down:

    Warm up

    run around the fountain and the following on the fountain lawn:

    – SSH X 20
    – IW X 20
    – Arm Circles X 20
    – Mountain Climbers X 20
    – Self love

    Off to running on the levee to get us warmed up, with random calls for (5) burpees when Q decides, we mad the run all the way to the shelter, turned and headed to circle benches for one clock rotation of dips X 5 at each with Lunge walks between benches in cadence. Change to Bear crawl for last 2 or 3.

    Dora 100 — Merkins, 200 — LBCs, 300 — struts

    Then back to the invisible flag for some round Robin Mary, one full circle.

    Back to COT and then…… we see 6 or 7 souls coming towards us and looking a bit hard at us….. We are at the Lakefront, and i went to Rummel, so I started having flashbacks if this was a fight?? No, it was a bunch of uptowners intiating a new run tradition from river to the Lake to happened every Thursday before Christmas, this was the first again. They joined the COT.

    Thanks for allowing me to lead, yes i need to do it more.

    See y’all on the radio or beatdowns.

    Dave D.

  • Cool front with a high of 91 – from Bongo

    Just a general feel of excitement from PAX for it felt…… Cool??, maybe it was just strong Lakefront wind or a bit drop in humidity? It won’t be here for long though, but nice. I consider this the last day of summer even though not formally per season divisions, “the summer is out of reach, empty lake, empty street, Sun now goes down alone”.

    Regardless none that has anything to do with the work out below, I have just needed to Q for sometime and took day off from Norco to do this, so here it is:

    Had a nice (8) folks show, and hopefully I gave everyone their money’s worth:

    Warm up

    SSH X 24
    IW X 15
    GG X 15
    AV X 15
    Arm Circles X 20
    Mountain Climbers X 20
    PP X 20
    Burpees X 5

    Off to circle of benches for some dip rotations, X 5 at each bench with lunge walk or bear crawl in between. We should use this set up more at Okwata.

    Dora 1,2,3 = 100 Merkins, 200 Sit Ups, 300

    Indian run back to flag and round robin of Mary at waterline by all as sun rises.

    As always I appreciate the opportunity to lead with F3.

    See you on the radio as I am now.

    Bongo