F3 New Orleans

Author: Walleye

  • Rock Relay? Maybe not…

    YHC strolled into Rock City with 30 seconds to spare before the work-out began. A quick disclaimer, and off we go.

    1st COP. Mosey to usual starting spot by the rock pile for warm-ups.
    SSH x 30 IC
    IW x 20 IC
    Plank Jacks x 20 IC
    Peter Parkers x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 20 IC

    Mosey to the Rock Pile. Pick a medium-sized rock, suitable for running. And mosey to the track.
    Next is the Rock Relay. Split into 4 teams, for a 4×100 meter relay.
    1. Sprint 100 meters with your rock
    2. Drop for 20 merkins
    3. Plank up until the relay makes it back around to you
    4. Repeat 4 times
    As it turns out, there is a reason why people don’t sprint a relay while carrying 30-pound rocks.

    2nd COP: rock out with arms, circle up inside the track.
    Rock shoulder press x 15 IC
    Rock bicep curls x 15 IC
    Rock chest press x 15 IC
    Rock rows x 15 IC
    Rock shoulder press x 10 IC
    Rock bicep curls x 10 IC
    Rock rows x 10 IC

    Mosey to the baseball field for Animals on Parade around the bases
    1. Bear crawl
    2. Crab walk
    3. Bear crawl
    4. Frog jumps
    Repeat

    3rd COP. Mosey to the outfield for some Mary.
    Flutter kicks x 20 IC, with rocks held high
    Hello dolly x 20 IC, with rocks held high
    Freddy Mercury x 20 IC, with rocks held high
    LBC’s x 20 IC, sans rocks
    Froggy crunches x 10 IC
    Russian twists x 20 IC

    Mosey back to the rock pile to return our beloved rocks to their homes. Then sprint (sort of) to the flag.
    COT: count off, name-o-rama, announcements, intentions, and a quick prayer.

    Thanks for letting me lead. No more Rock Relay for me.

  • NOLA Foundry 03/15/17, Better Late than Never

    Sorry for this late post. I typed it up, and forgot to post it. Gotta give people their due. Better late than never.

    It was a balmy 45 degrees this morning, but luckily it felt like 40 in the wind. Not quite like Walleye’s homeland of Minnesota, but close enough to make him feel at home. Time to exercise like real men.

    Quick mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Peter Parker’s x 20 IC
    J-Lo’s x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Parkway, stopping at each park bench for dips.
    Start at 5, increase 1 dip per bench, ending at 17 dips. Get those arms warmed up.

    Next COP: Legs
    Alternating lunges x 20 IC
    Low slow squats x 20 IC
    Jump lunges x 10 IC

    Mosey to the Foundry. 8 stations for 8 men. 3 rounds each.
    1. Pull-ups
    2. Dips
    3. Step-ups
    4. Decline merkins
    5. Low body rows
    6. Knee ups on the monkey bars
    7. Super mans
    8. The 8th station had the count (10 Dr. W’s 1st round, 10 burpees 2nd round, plank walks 3rd round).

    A short mosey to the 3rd COP. A rotating Circle of Mary. The Q got lazy here, and asked on the PAX to each provide an exercise.
    Flutter Kicks x 20 IC
    Tabletop cockroach x 20 IC
    American Hammer x 20 IC
    Wife pleasers x 20 IC
    SLOW BC’s (Slow baby crunches) x 20 IC
    Box Cutters x 20 IC
    Merkins x 20 IC

    And out of time! Sorry to short you Bogey! A fast Mosey back to the flag for Name-O-Rama, intentions, and a quick prayer. Good luck and Godspeed to the Tough Mudders on Saturday!

  • Fishing Rodeo Fitness

    This day at the Mothership in New Orleans marked the annual City Park Fishing Rodeo. Tool wisely informed the PAX that this event is the oldest fresh-water fishing rodeo in the country. Tool routinely crashed this event every year as a boy, and got caught every year by the same security guard as he fished the sacred waters on the golf course. “Move along boys…” he would tell young Tool. We did not bring our rods and reels today, but we brought high spirits and eager muscles. With a forecast of thunderstorms, we were luckily with a beautiful morning of clear skies. Walleye, at the Q, was unaware of fish-themed exercises, and a little afraid of getting caught in the rodeo, so planned a Route 66 OUT of busy City Park.

    This Route 66 was in honor of Side Effects, our brother relocated to Philly, who surprised us with a Mystery Q 2 weeks ago. He led a similar Route 66 last summer. A quick disclaimer, and off we go. “Let’s move along boys…”

    A short mosey to the green lawn, and our warm-up COP.
    SSH x 25 IC
    IW x 20 IC
    Windmills x 20 IC
    Arm circles x 30 IC (15 forward, 15 backward)

    Mosey to the fountain in front of NOMA.
    Box Jumps x 20 IC
    Dips x 20 IC
    Left leg step-ups x 20 IC
    More Dips x 20 IC
    Right leg step-ups x 20 IC

    1st Route 66: down Lelong Drive to Esplanade avenue:
    10 Merkins at every light post (9 posts total)

    Round up for second COP.
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    2nd Route 66: down Esplanade avenue to Alcee Fortier Park (across from Cafe Degas).
    Squats, start at 5, increase 1 at every light post (10 posts total)

    On our 6 for some Mary at Alcee Fortier Park. Watch for land mines.
    LBC’s x 20 IC
    Flutter Kicks x 20 IC
    Dying Cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer (Russian Twists, Putin’s) x 20 IC

    3rd Route 66: back down Esplanade avenue to entrance of City Park:
    10 Lunge Jumps at every light post (10 posts total)

    Slow mosey into City Park. The legs are truly burning now. A dip in Bayou St. John is suggested. Bogey wisely declines, “Move along boys.”

    4th Route 66: down Lelong Drive to front of NOMA:
    Merkins, start at 5, increase 1 at every light post (9 posts total)

    Indian Run to the baby Foundry. 3 stations:
    1. 10 Burpees (Burpees has the count)
    2. Pull-Ups
    3. Body Rows
    Sadly, only time for 1 round.

    Mosey back to flag. But there is enough time for a Pit Stop at Tad Gormley:
    Calf Raises x 20 IC

    Mosey to the green lawn. Sprint across the green lawn to end at the flag in the nick of time.
    We name our FNG “Flounder” in honor of his love for fishing, the on-going Fishing Rodeo, and his kids’ love of Disney. Announcements: kick-off at Destrahan today, support the new site. Tough Mudder completed, now sign up for the NOLA GROW RUCK June 10, 2017. Intentions: multiple friends and family members battling cancer and other illness, Rudy’s broken pinkie. A quick prayer.

    Happy Fishing.

  • 5/18/16 Backblast

    Side-straddle hops x 20, Imperial Walker x 20, Plank Jacks x 20, Peter Parker’s x 20

    Soccer Goal Circuit x 2: pull-ups, 8 burpees, low-slow squats, lunges

    Elevens at the levee: jump squats and merkins

    Birdcage: Left step-ups x20, decline merkins x15, Right step-ups x20, incline merkins x15, dips x20

    Last stop: bicycles x20, hello dollies x20, LBC’s x20, flutter kicks x20

    Sprints with Planks, 2 rounds