F3 New Orleans

Tag: Okwata

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG

  • The 4 Fs at Okwata – from Fracsac

    YHC pulled up to Okwata to find the Pax gabbing about something. It seemed funny, which is probably why JV looked annoyed.
    Disclaimer given, and mosey around the fountain and circle up for the warmup.

    Warmup was regular stuff with a unstable Abe Vigoda thrown in. I’d explain, but not really sure what happened, so let’s move on.

    Mumblechatter continued as YHC explained the next evolution called Double Shots at the Barre with Jack Webb. People’s chair on the fountain rails until all listened. They seemed to be still in awe of the unstable Abe Vigoda. Merkins followed by air presses in the people’s chair, 1 and 2, 2 and 4, etc.,

    Mosey to the lakefront for Route 66 with burpees at the light poles working toward canal. JV laughed at my attempt to bring the heat.

    There was talk of Lake derkins, but Okwata was way too calm, so we moseyed to Canal for Dirty Mac Deuce. 4 rounds of 3 x 12 count exercises with a lap around the H8 course between rounds. This was where my beat down was deemed a success. Read below to see why.

    Mosey back to flag

    COT

    NMM

    Upon reading this title you likely asked yourself what the 4th F is? Of course there is Fitness Fellowship and Faith which everyone knows. The 4th F is the successful beat down where JV delivers the F bomb! It was a proud moment in this Q’s war chest. Now, it’s not just your run of the mill F bomb, it must be delivered in a way that is directed toward the exercise being executed.

    The Mumblechatter pretty much ceased once the burpees started. They have that effect.

    We’re still not talking about the unstable Abe Vigoda.

    SYITG

    Frac

  • 12° on December 1st – from Hokie

    I awaken to the sound of cold wind and regretted signing up to Q on the Lakefront

    As I got out of the car, at 0515, I was greeted by 12° air temps and blasts of cold with 120 mph winds coming off Lake Pontchartrain, so I got back in my car to wait on Pax to arrive.

    I will call my mechanic today as my car said the temperature was 46° but i know better having just been out of the car.

    As 0528 came along 8 additional pax emerged from vehicles including Chootem posting Downrange from Katy

    Rudy was heard by the Q saying something to the effect of “a nice Q might consider going to the other side of the levee”

    At 0530 nine of us moseyed up and over the levee to retreat for coverage and wind protection

    As we hid behind the levee the Disclaimer was given and we did 12 SSH to help the blood start flowing. When we stopped at 12 Q was questioned as to the rep count and YHC welcomed folks to December

    Next 12 slow Merkins

    The 9 of us then spent the next 5 minutes enjoying Bernie Sanders up the levee and run down. After 5 minutes 12 burpees

    4 more minutes of Bernie and then 12 burpees

    3 more minutes of Bernie (for a total of 12) and 12 more burpees

    We then posted on the street and YHC gave a suggestion we be courteous for those still sleeping and remain aware of our voices

    12 more burpees then lunge to next light pole and hold people’s chair waiting on six

    12 burpees and 12 side lunges then Bernie to next light pole and hold people’s chair waiting on six

    12 burpees, 12 side lunges & 12 Imperial Walkers and lunge to next light

    12 burpees, 12 side lunges & 12 Imperial Walkers, add 12 merkins and mosey to the base of Canal

    Bernie up Canal, mosey to Lakefront and 12 plank jacks

    Mosey to flag and 12 Squats will get us to 0615

  • Pre-feast calorie burn – from Mahatma

    It was 5:27 Cool and comfortable – YHC was staring into the darkness and no pax! The decision was made to position his truck for a 5:31 departure yet at 5:29 headlights coming…..white Dodge – YHC new it was a Frac sighting and pulled back into the parking lot. 2 more sets pulled in so our number doubled to 4!

    After disclaimer the outline for the beatdown was explained……simple enough don’t stop moving even when your waiting (SSH or Scuba Kicks). All movement was Indian Run style. Every 5 minutes we would halt whatever we were doing for a round robin set of Mary.

    Warm up – IR around the fountain – JackWeb then IR up the levee to the House of Pain – 3 rounds of 5 pull ups – IR to the end of the levee sharp turn down and across a VERY wet field for street sign dead lift – IR to the corner (quick instructions for 1 round of the “H8” Indian style of course – finishing at the corner we used another downed street sign for 1 round of rows – IR to the Seawall 2 rounds of Indian style push-up ladder – IR to the opposite end of Seawall then 2 rounds of 3 box jumps then1 burpee x 5 – IR back to the HofP 2 rounds of 5 pull ups – line up at the base of the levee 3 rounds of sprints up walk down the backside sprint back up. Finished with Frac leading the last round of Mary.

    COT – prayer of Thanksgiving!

  • Pole Dancing – from Rudy

    8 HIM on the shores of the lake early in the morning. The weather was nowhere near as cold as YHC expected – so of course, no surprise to see JV in his tank top, making Hawg look absolutely overdressed in his typical shortsleeve shirt. YHC was bundled for a full winter day, as were Wilson and Cheese Steak. Not sure how Cheese Steak was able to move under all of those Brother Martin layers, but that’s on him…

    YHC pulled the first backblast he could locate from his Okwata Q records – June, 2017. Appropriately titled “Leg Day at Okwata” – guess what we were gonna focus on this am?

    Imitating the new hot Uptown workout, apparently popularized by Willie, the PAX began with speed walk (turn those hips!) to the top of the Levee. From there, a quick warmup of the usuals.

    Thang 1: BLIMP ladder. 5 Burpees on top of the levee, run down for 5 BBSU, then run back up. Round 2: 5 Burpees, 10 Lunges, …. Keep adding through the rest of the I – M – P – S cycle.

    Thang 2: Quadrophelia – the full 4 minutes worth!

    People’s Lunge Walk along the top of the levee. We all lunge walk while the PAX from the back speed walks to the front. One cycle through got us to the House of Pain

    Thang 3: 2 rotations of Step Ups, Squats, Pull Ups and a run up the levee with burpees at the top (our timer).

    Thang 4: Calves needed some work. Run across the road to see if we could find someplace to do it – and Voila, a new Okwata exercise has been born. The Pole Dancers. Come on out to see and experience. The glory of 8 PAX pole dancing in the sunrise – a sight to behold!

    Mosey back to the flag for some last rounds of Mary – including Wife Pleasers and Monkey Humpers.

    COT – thank you, Frac, for sharing your story of learning patience from F3. May all of us learn from your example. And may we all be examples of patience to those around us.

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.

  • Pax on a rope – from Mahatma

    A cool crisp Autumn morning along the lake front of NOLA where 10 pax (none in yoga pants) showed up for a beatdown. Disclaimer given

    Head towards the field in front fountain
    Warm up
    X 10
    Mnt Man Poopers
    X 20
    SSH
    X5
    AbVagoda
    Grassgrabbers
    X5
    Fwd
    Back
    Arm Circle
    X10
    Good mornings

    YHC brought just enough rope for 10 pax – holding with 2 hands overhead we started at a walking pace then with a level of confidence picked it up to a slow mosey as we ascended the levee transitioning to an Indian run towards our destination that only YHC knew.

    Once arrived we dropped the rope and descended the levee lining up along the bottom.
    1771 – 1+7 up and over 7+1 up and over repeat with numbers ascending and descending now 2+6 up and over 6+2 continuing until there is a reverse order 7117 yet always added the total number of reps = 8
    V-Ups and Jump Squats
    So 1 VU + 7 JS then up and over 7 VP + 1 JS (or you could do 1JS + 7VU same thing). The reps change as outlined above always = 8
    When pax finished we did Mary until the 6 joined and finished through the reps YHC had on his mind.

    Then line up with the rope Indian run to the starting spot of the “H8”. 2 teams of 5 – race – as a group pax complete 5 hand release merkins run to the top of the levee cross over to center bear crawl across run down the other side to opposite side corner 5 more hand release merkins (these will be done at all corners) back up cross over bear crawl across the middle back down finishing HS merkins at the corners.

    YHC had planned for a looser punishment yet it was skipped (some may say b/c YHC was on the loosing team yet there was a plan).

    Align at the base of the levee – “7”
    6 merkins 1 double under then 5 merkins 2 double under so on.

    Now grab the rope for overhead mosey to the “house of pain” (this was our recovery)

    Partner up – YHC did a bad job of assigning a rotation yet we seemed to figure it out.
    Pull Ups
    Dips
    Incline Merkins
    Timer – run to top of levee 2 burpees run down

    Looking at the time YHC put in an old school “Okwata rite” – Quadrophilia! We only went 2 rounds which brought about some sad protest that YHC didn’t plan well enough for the full 4 minute effect…..this will be adjusted as arm circles won’t ever make a future beatdown of this YHC!

    COT – be aware as to “lost sheep”. Are we in the 99 who should be encouraging and praying for the 1 or are we at times the 1?

  • Okwata DMD – from Fracsac

    A cool Morning at Okwata, 57 degrees, slight wind. Perfect conditions!

    Q sheet was open at 8 pm, so YHC jumped on it.
    7 Pax in attendance with YHC, Rudy, Kuch, Ya Mom an Dem, Glitterballz, Cracklin, and Saban.

    Flag planted, disclaimer given, then mosey to the fountain, carioca around and circle up on the grass for the warmup. Regular warmup stuff.

    Mosey to the railing of the fountain for:
    Jack Webb Double Shots at the Barre! Oh Surge how we miss you.
    The air presses are done in the Peoples chair of the railing. Complete with 10 and 20.

    Mosey to the levee for Disperse Peoples Run!
    Last man sprint to front, yell disperse and an exercise. All pax run down levee, exercise x 3 then run back up. Continue until all pax got a disperse.

    At the H8! Location, time for some DirtyMacDeuce.
    4 rounds of 3 exercises x 12 reps, an arm, a leg, and a core. The lap in between each round was a Peoples run to top of Canal, across, and back down.
    Core sometimes consisted of burpees and 8 counts. Everyone loved it!

    End with a little Mary, then back to flag for CoT

    NMM

    -The LVCC is embracing the levee. The smiles were real. I’m pretty sure I’m invited back.
    -I think Hawgcycle would have been proud of our use of the levee. He would have joined us, but he had a commitment to another Pax, something about scheduling vacations or Dr appointments.
    -YHC called Skaters aka Apolo Ohno during the DMD then couldn’t remember how to do them. I was embarrassed Kuch had to demonstrate, until I saw some of the pax executing the movement. Since I’m a supportive Q there was no calling out any pax, but the internal laughter was tumultuous, trust me.
    -YHC is thinking how we can implement Karaoke in the Carioca in future Q’s. There are some things that just may you say…..hmmmm.

    Thanks for posting with me today.

    SYITG

  • No Mama’s Pride? Surprise, Surprise – from Rudy

    Someone (won’t name names, except I already did) seems to be developing a reputation for skipping Qs. And I’d been looking forward to his Q – as he does seem to have a reputation for being an Angry Q when he does show up! Maybe one day soon….

    (Note: your humble IT coordinator resists the allegations that the failed Q signup is a technology problem. YHC believes this would represent a case of PICNIC.)

    So at 530, the 6 PAX (including a rollin’ in hot Hawg) got started with YHC making stuff up.

    Saban, Glitter Balls, Cheese Steak, Jingle Vader, Hawg and I – great mix of old school and new blood! In fact, YHC is absolutely thrilled to realize that GLITTER BALLS IS A TECH GUY! YHC HAS FOUND HIS REPLACEMENT! WOO HOO!!!

    The Thang:
    At the fountain, rotate through 3 rounds of Dips/Irkins/Derkins/Sit Ups/Step Ups with a timer running a lap around the fountain.

    Hawg wants some levee work – so up to the top, and over to the house of pain.

    1 pair down to the house for 5 pull ups each, bernie sanders back up. 1 pair down the levee for 10 squats, bernie sanders back up. 3rd pair just burpees up top. Rotate through each 3 times.

    Then just some forward/backward running up and over the levee for about 6 minutes just to kill some time.

    Back to the flag for some round robin Mary finishing spot on 615 with Cheese Steaks Leg Lift kinda cadence..

    COT: Yesterday, YHC’s church group talked at length about intentionality in our thoughts, words and actions, and how easy it is for us to lose that intentionality through the day when fighting off the gazillion daily distractions. Today, YHC asks for inspiration and guidance to retain that intentionality, and strive to be an example to those around me.

    Remember – H8! next week, then Convergence on the 22nd!