F3 New Orleans

Tag: Okwata

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

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    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Awake and Present for Okwata – from Snooze

    After doing my best Mama’s Pride impression and sleeping through my Q at Rock City on Monday, I was determined not to let that happen again today. With my alarm clock properly set, I awoke to join and lead 5 PAX for a beatdown on a wet and windy morning at Okwata.

    After a brief disclaimer, we moseyed over to the open area by the lake seawall across from the Mardi Gras Fountain for a quick warmup consisting of: SSH x 20, Windmills x 10, Grass Grabbers x 10, Imperial Squat Walkers x 10, Arm Circles x 10 (both directions), and 8-count Body Builders x 10.

    The Thang

    With our bodies sufficiently warm, we did 2 rounds of stations on the 5 raised planters (1 pax per planter).

    Station 1 = Bulgarian Split Squats (left leg up)
    Station 2 = Derkins
    Station 3 = Bulgarian Split Squats (right leg up)
    Station 4 = Irkins
    Station 5 = Box Jumps
    Station 6 = (Timer) 7 burpees and mosey to Station 1

    Next, we moseyed to Canal Blvd. stopping at each of the 5 tall streetlights along the way for ATMs — 15 Alternating shoulder taps, 10 Tempo merkins, and 10 merkins (all in cadence). In true form police fashion, Triple Shift properly pointed out to me at the third streetlight that my tempo merkins were speeding up and lacked the proper tempo. Never one to want to allow fatigue to impact proper form, I slowed the tempo for the final two streetlights.

    Arriving at Canal Blvd., we rested our swole chests for a bit. Bernie Sanders to the top of the levee, mosey down to the stop sign on the other side; then, back to the lakefront with a Bernie Sanders up and mosey down.

    Enough upper body rest… we moseyed back to the warmup area stopping at each of the 10 shorter light posts along the seawall for Jack Webbs (1 merkin, 2 shoulder press; 2 merkins, 4 shoulder presses; etc…). We arrived back at the warmup area with enough time for LBCs x 20, Dying Cockroach x 20, and Flutter Kicks x 20.

    Back to the flag for COT. As always, thanks for the opportunity to lead.

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • Battle of the Bulge – from Hokie

    The Q was caught up reading The MiniVan Centurion and had to come rolling in hot but made it with 2 minutes to spare…. Reminder, the Q’s should be present at least 10 minutes before workouts to ensure guests are greeted.

    We started with a mosey to the Mardi Gras Fountain where we did warmup.

    The Warm Up

    SSH x 15
    Hillbillies x 15
    Abe Vigoda x 15
    Grass Grabbers x 15
    Mosey to the top of the levee for an explanation of Battle of the Bulge
    Dec 16, 1944 – Jan 25, 1945

    12 (for December) Hokies (Lay on your back with heels and backs of hands on ground like a giant X. Lift torso and bring in legs to a cannon ball position. Then back to X and repeat)

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    16 Hand release merkins

    Bear crawl down levee toward street and do

    44 Squats and plank for the six (12.16.44)

    We took a brief moment to reflect on the start of the Battle of the Bulge was December 16, 1944.

    We then discussed the Battle’s end date of January 25, 1945 so we could then do

    1 (for January) Burpee

    Quadrophelia (aka Bernie Sanders) up the levee and at top of levee do

    25 Shoulder taps (2 is one) then

    Bear crawl down levee towards lake and

    45 Jump Squats and plank for the six.

    We took a brief moment to reflect on the start of the Battle of the Bulge ended January 25, 1945. So during the Battle of the Bulge there was no break so we did everything again without a stop after the 44 squats. 12.16.44 – 1.25.45 then plank for the six.

    Now that we all have the exercises down for the Battle of the Bulge, we discussed each time up and over the levee AND back again is one round and switching to talking about our beloved Saints, a round would be comparable to a quarter and since there are four quarters in a game, we will rinse and repeat 4 more times! (12.16.44 – 1.25.45 ) x4.

    Let the Football portion of the Battle of the Bulge begin so (12.16.44 – 1.25.45 ).

    At the end of the 1st quarter, our Q (the coach), eliminated bear crawls and modified the game plan to running down the levee.

    So the 2nd Quarter we ran instead of bear crawl (12.16.44 – 1.25.45 )

    Looking at his watch, the coach (aka the Q) made a half time adjustment for the 3rd quarter and switched all six exercises to 10 instead of 12.16.44 – 1.25.45 so 10 Hokies, quadrophellia, 10 hand release merkins, run down, 10 squats, 10 burpees, quadrophellia, 10 shoulder taps, run down and 10 jump squats….

    End of the 3rd quarter and looking at his watch the Q decided to run the 2 minute drill for the 4th quarter

    2 Hokies, quadrophellia, 2 hand release merkins, run down, 2 squats, 2 burpees, quadrophellia, 2 shoulder taps, run down and 2 jump squats….

    Timing was perfect for a mosey back to the flag where High Rise helped us recover and educated us on injury prevention with some mobility.

    Thank you for the privilege and honor to Q

  • BEST OKWATA BACKBLAST EVER!!! (Okwata 2021-12-02) – from Catfish

    No one showed up for Okwata, so I went to Yoga, which happened to be at the lake. I call it YO-kwata, saw what I did there?

    Your Friend,

    Catfish

  • Lions, Tigers, and Bear Crawls Oh My! – from Baywatch

    Five PAX joined yours truly to do a pre-calorie burn before everyone else was awake on Thanksgiving morning. In honor of Turkey Day, wild animal exercises were the theme of the day. After a brief intro and disclaimer, we moseyed around the fountain and down to the waterfront.

    Warm up:

    1. SHH 20x (IC)
    2. Inchworms 15x (out/in)
    3. Monkey Merkins 10x (IC)
    4. Crab toe touches 10x ( IC)

    The Thang:

    After a short mosey to the first blue light pole, we started with Bearcrawls to Heaven. This consisted of bearcrawling to seven light poles. At each pole you do ascending burpees (1 burpee at pole 1; 2 burpees at pole 2; etc.). After each PAX reached heaven, the reward was turning around and doing Crabwalks to Hell. This consisted of crabwalking back to each pole and doing descending 8-count body builders (7 at pole 1; 6 at pole 2; etc.). Unfortunately, after a pole or two of crabwalks, we realized the Q had been a little over-zealous so we modified it to walking lunges instead of crabwalks. No worries though, pain was still felt by all.

    Next up, we headed over to the House of Pain and split up into 4 groups. The timer group did Bernie Sanders up the levy with 5 leap frogs at the top and ran back down. Group 2 did crouching tigers otherwise known as beast twist. Group 3 did monkey humpers. And, group 4 did pull ups. After two rounds, we headed back to the flag.

    After count off and Name-O-Rama, everyone gave thanks for at least one thing and we ended with a sweaty ball of man—all better than when we arrived and ready for a day of family and food.

  • Full Compliance H8! – from Hawgcycle

    Conditions: 75 degrees, 81% Humidity, Wind 1 mph from SSE

    The Thang

    The H8! is the standard measure of F3 NOLA fitness. There are 8 laps. It includes over 3 miles of running New Orleans Hills (aka levees), 550 yards of Bear Crawls, 36 Burpees, and 120 Merkins. It is hard. The H8! debuted on October 23rd, 2016. A lot of familiar names were there that day…Belloq, Tool, Triple, JV, Bubba, Cowbell, me…. all failures. The 2nd running was in March of 2017 and a couple of guys finally broke through. Since then we have held the H8! Semi-annually and seen numerous successes and improvements.

    We have also seen the standard become more lax. There was at least one (maybe more) 45 minute runnings. There has been a fair amount of corner cutting…you know that guy…the one in Junior High basketball practice that basically cut across the free throw lane when we had to run laps. Since the addition of the bike lane on Canal, guys have started running in that, significantly shorting the course. There have been shortened bear crawls as guys take a few steps into the neutral ground before getting down on all fours, or stand up and jog a few steps from the end of the neutral ground.

    Fortunately, there is new leadership in NOLA and they are not going to put up with any of this crap. I was told very succinctly (and in NSFW words) that today would be a Full Compliance workout and that if I could not make that happen there would be some changes come April.
    Luckily, for me I found some cones at Pontiff after War Eagle’s Aggie Tribute. I got to Okwata early and set out cones at every corner. Demonstrations of the overly complicated burp and merk ladder were made. I informed everyone that the running must occur on the sidewalk, and I gave the speech about the bear crawl standard….start the bear crawl with one foot on the concrete next to the neutral ground and do not stand until your hand touches the concrete on the other side.

    Showing their personalities, Saban looked at me at the starting line, made a NSFW gesture and proceeded to run in the bike lane. Vagabond on the other hand, to ensure his bear crawl compliance, started his bear-crawl across the street. Had he been wearing his Garanimals workout wear, I could have let it pass, but with a black F3 shirt, it was a definite safety issue.

    40 minutes later, we were all spent. Three guys finished all 8 laps (YHC, Catfish, and Biebs) for a 19% completion rate. However, there was a 100% success rate among the 16 men that posted today. Getting out of the fartsack and battling the H8! for 40 minutes accomplishes more physically than what many men do all week, or maybe all month.

    NMM

    Bones convinced me to get a Whoop. The Whoop assigns a Strain Score to each workout. The score is between 0-21. The higher the number, the harder the workout. Cardio heavy workouts, with very little recovery score high. Here are my highest F3 Workout scores

    • 17.3 – The H8!
    • 16.7 – IPC Week 3
    • 15.0 – IPC Week 1
    • 15.0 – IPC Week 4
    • 14.9 – IPC Week 2
    • 14.5 – War Eagle’s Aggie Offensive at El Diablo. It was a Snot Woggler.

    An average workout is around 12-13. The H8! Is not an average workout.

  • Brick or Treat – from Rudy

    3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!

    Warmup with some stretching, SSH, IW and some arm circles (con bricks)

    Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.

    Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.

    Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.

    Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.

    Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.