F3 New Orleans

Tag: Okwata

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • No Snakes, Spiders, or Ants – from Fracsac

    5 High Impact Men gathered at Okwata to see what YHC had in store.
    With the recent Mumblechatter about snakes and spiders in the high grass, YHC arrived a little early to scope it out.

    Scooter, BayWatch, Breadsticks and Screw Top were eager to get started. The Shovel flag and yard sign were planted, the disclaimer was given, time to mosey to the fountain with high knees, buttkicks and carioca as we made the trek around it before circling up on the grass in front.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15 with AC, OC, SC, and MNC

    Double Shots with Jack Webb at the Barre (missing Surge!)

    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to Canal and Lakeshore Drive for:

    Dirty Mac Deuce:

    4 rounds of 3 x 12 rep exercises IC, an arm, a leg and a core. Run to top of levee, across, then back down after each round.

    Round 1
    Shoulder Taps, Big boi sit-ups, squats
    Lap
    Round 2
    Floyd Mayweathers, Flutter kicks, Lunges
    Lap
    Round 3
    8 count Body builders, LBC, low slow squats
    Lap
    Round 4
    Catalina wine mixers (6 count), Tin snips, Bobby Hurleys
    Lap

    Mosey to the lakefront for:

    Route 66

    Ascending burpees from 1 to 11 at each light post, with skipping (yes skipping like a kid) between light posts.

    Finish up right on time

    COT

    NMM

    – YHC kept the pax out of the high grass, no spiders, no snakes, no ants, you are welcome

    – That skipping during the Route 66 adds a little something extra, let’s call it high octane

    – if you haven’t signed up for IPC yet, get after it!

    Love you guys!

    SYITG

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • I Don’t Know Your Name, or Where You Come From…. – from Hawgcycle

    I Hate You

    Conditions: 80 degrees, 92% Humidity, Calm seas

    Pax: Professor F-bomb, The Pride of Mothers Everywhere, Notre Dame’s Favorite Son, and me

    Warm-up: Madam Mayor had the fountain on for us this morning so we made a lap around it and then settled in for…..SSH x 25, Peter Parkers x 20, Grass Grabbers x 15, Parker Peters x 20, Don Quixote x 10, and a little shout out to the Brogadites.

    The Thang:

    Mosey to a planter for Tabata. 20 seconds all out – 10 second recovery. 4 exercises – 2 rounds
    • Derkins
    • Box Jumps
    • Dips
    • Donkey Kicks

    Mosey to the House of Pain and Pair up upon arrival. One pair does an L-Hang (which I like to call the Bernie Sanders, but I think I am contractually obligated to not use that term…freakin’ lawyers) while the other crawl bears up the levee. Flapjack and repeat for 3 sets

    Brief Mosey along the base of the levee for….

    11s – Merkins on the near side of the levee, Burpees on the far side

    Back to the top of the levee for a set of LBCs and then….

    Quadraphilia (sue me)

    Back to the flag for COT

    NMM:
    • JV dropped an F-bomb about 20 minutes into the workout after the first round of crawl bear up the levee. That’s the positive reinforcement I am looking for when I Q.
    • How many languages does Catfish speak? I went to a Thai restaurant with him one time and he started speaking Thai with the owner. Today, he and JV both pulled out Latin quotes during COT.
    • The quote that I thought of most today was Vince Lombardi’s famous quip “Fatigue Makes Cowards of us All.” I felt it today. During the last round of the L-hangs I could feel my mind giving out. I know my arms had more left in them…..as Triple Shift is aware….they have 8% more muscle than the ideal man, but my mind was being a coward. Then it happened again during the 11s. With about 5 rounds left Catfish was dangerously close to lapping me. I did not want that to happen, but my mind had already resigned to letting it occur. We are fortunate. We get the opportunity every morning to work on making our bodies and minds stronger. Take advantage of that opportunity. We are all going to face situations where we cannot afford to be a coward. Keep practicing at the beatdowns, so that the next time you are in a situation where you have to push yourself, your mind doesn’t stand in the way.

  • 5 years and counting – from Fracsac

    17 Pax including 2 FNG’s and 1 Down Range from ENC made a choice to take the DRP on their journey to get right and posted to Okwata to help YHC celebrate 5 years in F3. With a shovel flag planted, disclaimer was given, then:

    Mosey toward the fountain just like the good old days, carioca around the fountain and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Bat wings x 15 IC of AC, OC, SC and MNC (dancing during Moroccan NC), finished with 20 count Iron Cross before dropping those aching limbs.

    Mosey back to the fountain for:

    Double Shots with Jack Webb at the Barre.
    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to the House of Pain for stations. The pax first cleaned up the trash……

    Station 1 – Pull-ups AMRAP
    Station 2 – Step ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    Station 4 – Bear crawl up levee, 5 burpees, mosey back down (Timer)
    Rinse and repeat

    Mosey to open area of grass for the much anticipated Shock & Awe! There was much rejoicing!
    5 x SSH IC
    10 burpees OYO
    5 x SSH IC
    9 burpees OYO
    Yada Yada Yada……..
    5 x SSH IC
    3 burpees OYO
    5 x SSH IC
    2 burpees OYO
    5 x SSH IC
    10 burpees OYO (we never do 1 burpee!)

    Mosey to the top of the levee for a disperse run. Form 2 columns, last pax runs to the front of column and yells “disperse” followed by an exercise. The pax run down their side of the levee, complete 3 of the exercises, and run back up top to continue. There were 8 count BB, Burpees, and even some Catalina Wine Mixers!

    For the final 2 minutes, we did Quadraphilia AMRAP! Then return to the flag.

    COT and naming of FNG’s

    NMM

    – Welcome Lighthouse and Blue Clause!
    – Honored to have Waterboy from ENC join us and he even brought an FNG!
    – Thank you to each of the pax that joined me to celebrate my 5th year of F3.

    Thank you for pushing me and making me better! SYITG!

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • Wata Windy Morning (Okwata 2021-01-28) – from Catfish

    A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
    On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
    Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
    Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision.

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.

  • A Great Morning back at Okwata

    Forgive me on the PAX names, totally didn’t take note and slept since Thursday.

    Good to be back as a Q, overall simple workout with focus on Burpee’s with this great weather to help move us along.

    Warm up

    10 – Abe Begotas

    15-IW

    15- PP

    15 – MC

    20 arm circles

    30 – SSH

    The Thing:

    Route 66 or Suicide….? Altered to really 55:

    run to each light pole, do 1 burpee, then come back to base, 2 burpees, repeat to 10. Better part of the 45 mins.

    No sense in going to Okwata if you are not going to utilize the levee in some way:

    Run backwards up Canal blvd to top of levee, 10 big boy sit ups, repeat 3 times.

    Mary at the Lakefront with Sun rise:

    15 flutter kicks

    15 Hello Dolly’s

    15 Freddie Mercury

    2:00 plank hold

    COT, announcements, prayer, etc.

    Many thanks for opportunity to lead, see you on the radio.