F3 New Orleans

Author: Tool

  • 41 is greater than 40

    Mother nature treated the PAX to some great weather for the second morning in a row….T-claps!  Today is YHC’s 41st b-day so what better way to start the day than Q a workout.  After Hawg put a plea out on GroupMe the we need 41 PAX to post for the occasion, some of the guys must have felt the urge to head to Pontiff instead of Wolfpack or the elusive fartsack prairie.  I was suprised to see 11 eager men trickle in as we began the workout.  Here’s what we did:

    Usual disclaimer and informed the PAX that 41 would be the number of the day.

    SSH x41

    IW x41

    Low Country Crab x19

    High Plank Hold x76sec

     

    Grab a rock suitable for curling/pressing and circle up in the field for the following, all in cadence:

    Copperhead Lunge R x15 + x10Pulse

    Copperhead Squat x15 + x10 Pulse

    Copperhead Lunge L x15 + x10Pulse

    Calf Raises w/rock x25

    Rock Curls x20

    Shoulder Press w/rock x20

    Copperhead Lunge R x12 + x8Pulse

    Copperhead Squat x12 + x8 Pulse

    Copperhead Lunge L x12 + x8Pulse

    Calf Raises w/rock x2o

    Rock Curls x18

    Shoulder Press w/rock x18

    Copperhead Lunge R x10 + x5Pulse

    Copperhead Squat x10 + x5 Pulse

    Copperhead Lunge L x10 + x5Pulse

    Calf Raises w/rock x15

    Rock Curls x15

    Shoulder Press w/rock x15

     

    Quick countdown and breather before COP #2:

    High Plank x41sec

    Curls x10

    Low Plank x41sec

    Press x10

    R Side Plank x41 sec

    Curls x10

    L Side Plank x41 sec

    Press x10

    Low Plank w/L Leg up x41sec

    Curls x10

    Low Plank w/R Leg up x41 sec

    Press x10

    Finale:

    41 Burpess (in lieu of a cake and 41 candles) in 5 min.  (10 each minute on the minute for the first 4min then 1+plank or catch-up/plank on the last minute)

    Times up, rocks back to base.

     

    YHC had turned to the interwebs the night before to search “turning 41” and jotted down a few highlights to share with the PAX.  Thoughts on turning 41 according to the all so veracious Google search:

    “You’re now old enough to give advice”

    “You know what’s important in life”

    “Your kid’s smiles will increasingly become band-aids for the soul”

    “As you watch the way people age, you’ll believe fitness and health are increasingly valuable”

    And to cap it off, a quote from George Burns – “You can’t help getting older, but you don’t have to get old”

     

    COP concluded with a reminder we need to recruit some new blood and a shout out to The Sky Q.

    Thanks for letting me lead.  Also, thanks to the PAX for continuing to push me and others.  I am confident it will allow us to age gracefully.

    Tool

     

     

     

     

  • We’re Not Here To Play Bridge

    “Monday is the perfect day to correct last week’s mistakes.”  -author unknown

    YHC missed last Monday’s workout so it was time to man up and post.  Several other PAX opted to beat the fartsack as well making for a total of 8 men.  Exchanged the usual pleasantries, then the disclaimer, then down to business with a goal of keeping the PAX in constant motion and trying to deliver a respectable beatdown.  Here’s what we did:

    Burpees x10 …just to make sure everyone was awake

    Mosey to the usual warm-up area

    Burpess x10

    Windmill x20

    Arm Circle x30 (10ea Forward, Backward, Chinook)

    IPW x20

    Low Country Crab x20

     

    Grab a rock of the Med-Med/Lg variety and circle up for a quick COP:

    Row x20, Squat x20, Curl x15, Rox x15, Squat x15, Curl x15 (all in cadence)

     

    Re-position in the second baseball field for another chance to become one with your rock.  The PAX lined up 10ft apart and about 15yds from the parking bumpers.  This would be a round of 11’s to include:

    Curls at starting point  (starting with 10 down to 1)

    Backwards Bear Crawl to parking bumper

    Derkin w/feet on parking bumper (from 1-10)

    Bear Crawl Back

    This proved to be brutal, with plenty of grunts, groans, and perspiration.  At some point the PAX heard “…well we didn’t come here to play bridge this morning” which couldn’t have been more true.  Many PAX modified/supplemented the bear crawls and crawl bears with lunge walk or other.  T-claps to Hawg and Rudy for pushing hard and completing in full.

    Next up a quick recovery mosey to the water fountain and back.

    Line up in same spot and partner up.  Partner 1 knocks out shoulder presses while partner 2 crab walks backward to parking bumper and crab walk (forward) back as the timer.  We knocked out two rounds of these.

    Grab your rock and curl as the PAX walked back to the rock pile.  Then a mosey to the flag with a 90 seconds left for Plankorama.  

    Announcements included an upcoming fundraiser that Babyface is involved with for an youth mentoring organization called Next Generation.  Details at ‪NextGenclubs.com/banquet‬.

    Finished up with a shout out the the Sky Q and prayed for those in battling health issues and those in need of prayer.

    Thanks for letting me lead and helping me get back on the Monday routine.

    Tool

     

     

  • Manpower > Horsepower

    Another steamy morning in City Park last Wednesday.  A spot opened up on the Q schedule a few days prior so YHC hopped on it since it looked to be a light turnout (The Plunge got bumped to Wednesday as well) and would pose the right set of conditions for a bit of a change-up that I’d been stewing on.  After rustling up some gear and coupons the day before, YHC departed the abode that morning on a four-wheeled contraption that would be the centerpiece of the workout.  After a detour for gear placement in a nearby parking lot, YHC made it to the flag where he was greeted by six of F3’s finest.

    After the disclaimer, we took a “Capri Lap” around the Roosevelt Mall circle to accommodate the latecomers and gathered on the baseball diamond for a quick warm-up:

    SSH x20

    Arm Circle x20

    Windmill x20

    Bear Crawl around the bases from 2nd to home plate

    Then a mosey in the opposite direction as usual to the uncharted waters of the Tad Gormley Stadium parking lot.  There we were greeted with a four-wheeled friend (see pic below) along with added bonuses of cinder blocks and other goodies.

    What would come next was first inspired last year when YHC had to push a mechanically inept golf cart home from City Park with my daughter steering.  It was a grueling task that at the time I thought would make for a great F3 workout.  I’ve had it on the radar for a while but knew it would work best with a small PAX, maybe 8 or less.  YHC also installed a push bar on back the accept the F3 horsepower that would be used to propel this thing around the asphalt.  After a few minutes of setting up the 7 stations, here’s what 7 PAX did:

    Station 1:  Timer – Push golf cart around the four corners of the parking lot (approx 150-200 yds…with speed getting up to “mosey” pace)

    Station 2:  Steer golf cart w/one hand while squeezing a hand grip strengthener w/the other, switching hands half way.  Rudy made this strenuous exercise look easy by adding the “foot on the dashboard” pose while sipping imaginary lemonade.

    Station 3: Squat Press w/ Cinder Block

    Station 4: Alternating Dumbbell Curl (choose either 20lb or 12lb)

    Station 5: Jump rope (this brought the sweat)

    Station 6: Block Press Crunch (in Dying Cockroach position)

    Station 7: Cinder Block Curl

    After knocking out two rounds of these, time was looking tight so we opted to run around the parking lot for Round 3, picking up the cones in the process.  No people or golf carts were injured that morning but we did manage to decapitate a cinder block.

    Mosey back to the flag for a COT.

    Always great to lead.

    Tool

     

     

     

  • 6 Pack Here We Come

    The PAX of F3 NOLA showed up in full force Sat AM for a 19 man roster at The Mothership.  We were greeted with an 80 degree temp, no wind, and a hint of humidity which meant lots of sweating was in store.  YHC had been stewing on a core-focused workout, possibly “46 Minutes of Mary” to one-up Cowbell’s “45 Minutes of Mary” but we instead settled for an array of exercises to bring the perspiration.  As we gathered pre-launch, we were greeted with two FNG’s courtesy of Hawg and Babyface/Triple Shift…t-claps for the EH-ing guys!  Disclaimer and mosey over to The Great Lawn for the pre-thang where YHC informed the PAX we would strive for all leaving with a six pack:

    • SSH x20
    • IPW x20 (thanks Bogey for being the #cadencepolice)
    • Windmills X20
    • Imperial Squat Walker x20
    • Peter Parker x20 
    • Crab Cakes x20
    • Inchworm (feet stationary) x20
    • Burpees x10 OYO (190 total for Cadre Daniel)

    The PAX regrouped on one side of The Great Lawn and partnered up for Dora 1-2-3 with Mary.  Partner one runs across the GL and back while partner two performs the designated exercise, keeping a cumulative count and switching:

    • 100 WWII Sit-Ups 
    • 200 Plank Rolls
    • 300 LBTs

    This took a while but worth it…not gonna get those washboard abs easily!

    Next stop, The Foundry for 2 rounds of circuit training:

    • Station One:  Alternating Partners – One PAX Pull Ups x3 and other PAX Merkins x6, rotate back and forth AMRAP
    • Station Two:  (Timer, approx 1.5-2 min) Run to the water fountain, grab a sip, knock out Squats x40 OYO, and run back as a group
    • Station Three:  Flutter Kicks AMRAP to fatigue, then LBCs to fatigue, then Flutter…

    At this point, YHC had two things left on the weinke but barely enough time for one.  Given the prevalent sweat and groans from the PAX, we opted for fun over fatigue and moseyed over to the CBS baseball field (aka Falcon Field) for a Base Run Relay.  On the heels of the College World Series and Independence Day approaching, YHC figured it was a fitting time to work in some base running and celebrate “Merica” with the game that is “America’s Pastime.”    We split up into two teams, with one lining up behind 1st base and the other behind 3rd.  T-claps to Shorty for finding two baseballs to make it a sanctioned baton relay.  Each team lines up in a plank while a team member sprint the bases and passes the ball/baton to the next guy.  It was a close race with each team taking the lead at various points.  T-claps to “Team 3rb Base” for the victory.  At this point, no time for bear crawls so back to the flag to call it a day.

    Total distance in running was approx 2.4 miles.

    COT:  Welcome FNG Blue Cheese and FNG Two Youts.  Announcements and prayer with an extra sweaty BOM.

    Thanks for letting me lead.

    Tool

     

     

     

  • NOTC Two Miler + F2 + 12oz Curls

    For the second year, F3 NOLA helped out The New Orleans Track Club with one of their Summer Series 2 mile Wednesday evening races.  Unlike last year’s near-washout, this time we were greeted with pleasant conditions and a nice breeze.  Lots of the regular PAX showed up representing F3 and a few occasional gloomers who were out there as well bringing the total to about 15 guys.  T-claps to the PAX for efficient teamwork on the speedy setup of the tent, flag, signs, Gatorade, etc. and helping out our friends with FiA as well as The Jambalaya Girl….we run like a well-oiled machine!  We enjoyed some F2 before the race and catching up with a few of the PAX that some of us don’t get to see very often.

    The Race:

    Blast off on the track around the festival grounds with a few zig zags through the park.  The breeze and lack of humidity helped many clip along a brisk pace.  Many of us surprised ourselves with really good times, some PRs were set….I guess this F3 stuff really works.  T-claps to the many youth and families who were out there running the race.

    Post-Race:

    Our tent slung out cups of Gatorade to the masses while many of us re-hydrated with the foamy goodness being poured by NOTC….lots of 12 oz curls being done.  The race participants were also treated to a nice spread of grub including jambalaya, bananas, chee-weez, and more, all made possible by the sponsorship of groups like F3.  We managed to get some EH-ing in as well, including some guy who’s email address includes the word “smurf.”  T-claps for round two of #teamwork on the breakdown and loading.  T-claps to Amnesty for hanging in there till the very end and enjoying one last beer with in YHC’s garage as we unloaded.

    Thanks to those who donated.  We have funds left over that will go to something F3 related, possibly a website upgrade that I’m told we may soon do.

    Thanks to those who came out to support F3 and NOTC.  Visit runnotc.org for dates on the next three Summer Series races along with other events.  They put on the Spillway run which several of us are signed up for.

    A good time was had by all.

    Tool

  • Stomp #93 – Running & Rucking

    Good turnout with nine PAX in City Park this am for the Stomp.  YHC noticed last week that someone must have signed me up to Q so I kicked around a few ideas to vary up our running workout, aka The Stomp.  With lots of running and rucking on the radar for the rest of the week, I figured we shouldn’t go too hard on the legs and mix up the moseying with some calisthenics , speed work, and body weight exercises.  Several guys showed up with rucks so it became evident that we would be splitting up the PAX.  T-claps to Bubba, Fracsac, JV, and FNG Grave Digger for the early warmup run before their ruck.  Blast off at 5:30 with 5 runners and 4 ruckers, all in the direction of the museum.  Welcome Cowboy from F3-Nashville who showed up in the nick of time.

    Here’s what the runners did:

    • Mosey to the museum (0.6 miles)
    • COP on Museum Steps: SSHx20, Windmillx20,Peter Parkerx20, Skater Jumpsx20 (these were ugly and bad timing with ruckers passing by to witness the botched form)
    • Line up for a Burpee Catch Me If You Can Indian Run around the Big Lake track. (0.75 miles)
    • Run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between the light post. (0.4 miles)
    • Dips x20 on the cement ledge, just cause it was there
    • Another run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between every second light post.  (0.4 miles)
    • Dips x20 on the cement ledge, to catch our breath
    • Run around the Great Lake again OYO and if finished early, loop around the Museum and till the six shows up.  T-claps to Cowboy for pushing hard. (0.75 miles + lagniappe for Cowboy)
    • Mosey back to base.  (0.6 miles)
    • Two minutes left so one last mosey, this time around the Roosevelt Mall circle. (0.15 miles)
    • LBC x40 IC to seal the deal.
    • Total Distance = 3.65 miles according to geodistance.com

    Here’s what the ruckers did (according to Fracsac’s MapMyRun post):

    • Pre-workout mosey of 1.64 miles
    • Rucked 2.92 mi at a 15:39 pace

    COT included a rather drawn out naming process for Grave Digger.  Welcome and t-claps to Quick Draw for the EH.  Prayer to close it out.

    Always great to lead.

    Tool

    Moleskin:  YHC advises future Q’s to use caution if they decided to try skater jumps in a workout.  They looked cool when watching the online Men’s Health video of the ripped guy doing them but backfired a bit when the YHC attempted to lead them during a COP.  Maybe there’s a reason they’re not on the F3 recommended exercise list.

     

     

     

     

  • Hump Day Delight

    It was a damp and gloomy Wednesday in City Park but fortunately we were spared any rain. Solid turnout with 8 faithful PAX of F3 and a not-so-solid turnout with the rest of the Wed am exercise enthusiasts that typically converge on that area of City Park.  No boot camp crowd, no track team practice, only a few stragglers in site….this would mean we’d have the track to ourselves so YHC altered the route laid out in his hard drive.  The high and almost dry track area would be much more enjoyable than the soggy grass that had been saturated with rain all week.  Maybe YHC is getting weak or picky or maybe it’s just the flashbacks from the “Duck Diharreah” workout that had me questioning the morals of F3.  Keeping the feet dry is always a plus in my book.  As the PAX trickled in, we were graced by Amnesty’s reappearance after getting back from three weeks in The Philippines with the USMC.  Thanks for your service and glad to have you back in the gloom.  The workout in store was intended to hone in on the upper body and hopefully improve our pull ups, something YHC has always struggled with.  After informing the PAX of what was on tap, then the disclaimer, and off in a mosey to the west side of the track.

    Warmup (all IC):

    • SSH x30
    • Hill Billies x20
    • Arm Circles x20
    • Chinook Squats (aka Stripper Tease) x20
    • Plank Roll x20
    • Cherry Picker x20

    Realign near the edge of the rubberized area (50yds long according to Google Maps).  Usually we have to share this space with others but today it was all ours.  Great surface for crawling and less slippery than the green alternative.  Here’s what we knocked out:

    1. Bear crawl across
    2. Mosey back
    3. Crab Walk across (forward half way, backward the other half)
    4. Backpedal back
    5. Lunge Walk half, Bear Crawl half
    6. Mosey back
    7. Lunge walk half, Crab Walk half
    8. Backpedal back

    Catch our breath and trot to The Foundry where we paired off into four groups for a circuit routine:

    1. Body Rows AMRAP
    2. Run to water fountain, grab a sip, Squats x20, run back (Timer, approx 1 minute)
    3. The “Shorty Special” at the monkey bars: Pull Ups x2, Merkins x5, alternate AMRAP
    4.  Flutter Kicks AMRAP

    Rinse and repeat for two rounds total.  Make our way back to base with a detour for another COP that YHC hoped to squeeze in.  In lieu of 6MOM, we attempted to do 5 Minutes of Cardio, aka Cinco de Cardio….five different cardio-packed exercises for one minute each:

    1. Up Downs
    2. Rapid Low Country Crab
    3. …….Ran out of time but hoped to also do: Burpees, Semi-Circle Mountain Climbers, and Side Hops.

    Mosey across the track and back to the flag to commence another fine hump day beatdown with the PAX.  T-claps to Griz for detouring to pick up a few pieces of litter near the sidewalk….gotta keep our AO’s looking good!  Wrapped up with a COT.

    Always a great way to start the day.  Thanks for letting me lead.

    Tool

     

     

     

     

     

  • 610 Stomp #87 – Lots of ground covered

    The Q list had an empty slot this past Tuesday so when YHC jogged up to the flag, I was informed the tribe had spoken and I was to take the lead, probably because no one else wanted to get stuck with writing a backblast.  No sweat on my end, happy to lead the PAX.  It’s been a while since we had a good old fashion run at The Stomp so that was the plan, to run out along the bayou route and back in 45min.  Since mother nature treated us to a pleasantly cool morning, YHC thought it would be an ideal time for the PAX to strive for a distance record to surpass their previous Tues record.  Pick a spot where you planned on turning around then strive for that or even further, like we did several months back in the Salt-n-Peppa themed workout dubbed “Push It, Push It Real Good.”  After the disclaimer, we were off In a mosey.  We enjoyed some good F2 chat along the way, with the PAX gradually spreading out into a few clusters.  A few of us were grouped back together on the final stretch and finished strong down Roosevelt Mall.  No time for lagniappe burpees so we called it a morning. T-claps to Rudy and Shorty for possibly setting their Stomp distance record by going up and over the Jeff Davis overpass (approx 5.5+/-miles ).  YHC was just shy of hitting his mark.  COT included prayers for compromise and reasoning along with an end to the rhetoric, anger, and hatred surrounding the ongoing statue/monument issue here in New Orleans.

    SYITG,

    Tool

  • Two Years and 5,000 Burpees Later

    Rewind 2 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout.  Being an avid runner I figured it wouldn’t be too hard to handle, not to mention my buddy Amnesty that EH’d me didn’t exactly seem like an American Ninja Warrior.  Surely I could keep up with these guys…several of them looked older than me…surely it would be fun.  Well things quickly went downhill when I was doing jumping jacks in the rain, slipping on the soggy grass, then face down for push ups in a bed of mud/fertilizer/feces that would later be nicknamed “duck diarrhea”.  We were only five minutes in and it really was starting to suck…reminding me of my pledge semester back in the old fraternity days.  Being that YHC was not one to give up easily, I pushed through a bit longer and managed to complete an hour with these guys.

    Two years and 5,000 Burpees later, I was standing in City Park this past Saturday ready to Q a workout that I had envisioned to be a compilation of the “greatest hits” from beatdowns that wore me out, especially in those early days.  YHC wanted to pay homage to some of the memorable exercises and circuits lead by various Qs that brought the sweat and brought the burn.  There were too many to count and dozens of PAX that pushed me to get stronger so picking a select few wasn’t easy.

    As the PAX rolled in, I gave a quick brief on the “F3-versary” plans followed by the disclaimer.  Quick mosey to the Great Lawn for a warm-up COP:

    SSH x50 IC (Roots did me in with these once)

    Arm Circles x20

    Peter Parkers x20 

    Pickle Pounders x20 

    Burpee Countdown (thanks OBT!) x10, x9, x8, x7, x6, x5, x4, x3, x2, x10…yes 10 #lagniappe.  That’s 64 total.  OBT had us doing them in gravel last year so I went easy on the PAX by planning these in the grass.

    Slow jog near the amusement park to line up along the curb for Rocky Balboas OYO for one minute.  (Splash got us with these one time and it seemed like a really looooooong minute.)

    Heart rates were up at this point and sweat was prevalent.  Quick countdown and mosey to the back of the stadium.  The mumble chatter and speculation about heading to the “Tool Wall” was in fact correct, and how could I not incorporate a structure that was nicknamed after YHC.  While somewhat tempted to reenact the all so famous 2000 calf raise workout by JV that YHC was absent for, I decided to not kill the PAX just yet.  Since “11’s” always seem to push me and make for a long, grueling circuit, I wanted to work that in but had to up the rep count and decrease the trips back and forth since we had lots of ground to cover afterwards.  So here’s what we did at the two sections of “The Tool Wall”, with sets totaling 50 reps ea:

    Declined Hip Slappers on left side x40, mosey across for Calf Raises x10, back for DHSx30, CRx20, DHSx20, CRx30, DHSx10, CRx40.  

    Procession down to The Refinery (aka “Baby Foundry”) for Pull Ups mixed in with Squats.  This would be an OYO, 4 minute circuit totaling Pull Ups x20 and Squats x60, broken up in any fashion.  We allowed a 2 count Body Row to substitute for a Pull Up since bars were limited.  Most PAX finished in time and a few added some lagniappe.

    Off to the Museum for fun with our favorite concrete ledge.  A few rounds of Dora were in store, mainly to pay homage to Shorty when he had us doing an absurd amount of reps a year or two back.  I find Dora can keep the PAX from slacking by making everyone stay on course with the rep counts and working as a team.

    Dora Round 1:

    150 Side Step Up w/Knee Lift (75R, 75L) w/second PAX running 20yds to sign for Squats x5 (the original plan included bunny hopping the museum stairs but a boot camp group had them tied up)

    Dora Round 2:

    120 Dips w/second PAX running 20yds to sign for Squats x5

    YHC had hoped to work in more Dora but had a few more things on tap.  The PAX gathered up near on the beginning of the neutral ground of Lelong Ave and split up in two groups.  After a very botched explanation by YHC, we lined up on opposite sides of the street in order of how fast you are, with the speed demons in the rear and the almost-fast guys near the front.  This would be a 1/3 mile running race but in order to level the playing field, burpees were assigned in an ascending order with x2 for guy in front of each line, x4 for next, x6,x8,x10,x12, and finally x14 for the last guy.  T-claps to Bubba and ??? for knocking those 14 burpees out.  Once done your burpees, then off to the races where the guys all pushed hard, despite being worm out from prior leg and cardio circuits.  T-claps to Walleye for taking the lead followed by Yo Yo and others.  Since it’s 2017 and everyone gets a trophy, we were all treated to Jump Squats x15 as our race prize.

    After catching our breath, we had just enough time for a round of Tooth Fairy, which was one of Side Effect’s favorites that often had me sore for a week.  This was slightly modified from the original since space was limited near the museum stairs.  PAX lined up along the upper set of stairs and started with Inclined Merkins x2 on first step, the x4 on second….all the way to top step which was x16???  We were nearing the buzzer so some of us had to cut it short, not to mention arms were numb.

    Gather up for a group mosey back to base.  About halfway through the field YHC remembered an oldie but goodie called “Sudden Change”, typically 10 Burpees, which was something randomly done in a workout that Roots and others would surprise the PAX with.  After a quick reminder of what a “Sudden Change” entails, we cranked out what were some ugly but rewarding burpees to seal the deal for the day.  A not-so-brisk mosey back to the virtual flag and we called it a morning.

    COT included T-claps to Yo Yo (Triple Shift’s 2.0 age 14) for posting approx a dozen times in the past month or two.  And a few others things that I was too woozy to recall.  YHC thanked the PAX and F3 for pushing me to get in even better shape than I was before and providing the platform to motivate each other.  Also, YHC recognized that F3 can be a natural “remedy” or “therapy” for many of the stressors that we all deal with in our lives.  The early morning “sweat-fests” seem to allow us to blow off steam while strengthening both body and mind.

    Thanks again for two years of great workouts.

    Tool

    P.S.  Thanks for the continued prayer requests for my 13 yr old son, Brady, who has autism and Down syndrome.  He struggles with many simple things that we all tend to take for granted.  He has a very unique set of issues that perplex his doctors, therapists, teachers, and most of all his family.  I strive to do what I can for him and since starting the F3 workouts, I find I have more energy and a bit more patience which both help when spending time with him.  I tried to insert a picture of he and I walking the City Park track yesterday but my tech savvy skills are not up to par.  If all goes well I’ll get him out in the gloom one day.

     

     

     

     

     

  • Foundry Fun

    Five F3 veterans decided to rise and shine on Wednesday and head to City Park for some Foundry fun.  Not sure where the rest of the usual Wednesday suspects were…rumor is one guy was painting his wife’s toenails and another rumor was that Team Millennial was up late watching a Jersey Shore marathon….no names mentioned.  So after the disclaimer, we were off in a mosey down Roosevelt Mall with a pit stop for a quick warmup COP:

    SSH x30, Arm Circles x20, Windmills x20, Goofballs x20, all IC

    Mosey over to the Foundry for circuit exercises including the ones from the April Challenge (55 Merkins, 55 WWII Sit Ups, 55 Pull Ups).  This was a 4 station circuit with both a rep count and a smartphone timer of 50 sec high intensity followed by 12 sec of rest and positioning.  This allowed just enough time to work in all reps and kept the PAX in check.  The four stations included:

    10 Pull Ups (or modify with Negative Pull Ups or Jumping Pull Ups)

    20 WWII Sit Ups

    10 Burpees (make sure to use good Merkin form)

    20 Squats

    Rinse and repeat twice for a total of 3 rounds with plans to come back for more.

    Trot over to the Museum ledge for:

    Step Ups IC x15R x15L

    Step Ups IC x10R x10L

    Step Ups IC x5R x6L (#lagniappe #grumblingPAX)

    Re-position on the Lelong Dr median for an Indian Bear Crawl:

    Russian Twists 2 rounds

    Pickle Pounder 2 rounds

    Crunchy Frog 1 round

    High Plank 1 round

    Time was ticking so any plans to return to the Foundry were nixed.  So off we went back towards base with a quick detour at the Refinery for:

    Pull Ups (Reg, Neg, or Jumping) AMRAP for 1 minute

    PAX then lined up for an Indian Run back to the flag.

    COT to seal the deal on another fine morning with F3.

    Always a pleasure to lead!

    Tool