F3 New Orleans

Tag: Bullseye

  • KISS – from Hokie

    9 Pax showed up to see Vagabond’s bag of fun

    Keeping it simple just two exercises
    100 Merkins
    90 Squats
    80 Merkins
    70 squats
    60, 50, 40…

    Between sets
    Backwards run to irrigation then run back to the bacon

    As always closed with Sunday mornings

  • Afternoon Delight – 9-20-2023! – from Almonaster

    No running tonight!

    PAX:

    – Strings
    – Walker
    – Couch
    – Bulleseye
    – Almonaster

    Warmup:

    Modified warmup!

    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Duck Flaps – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    Corkscrew Arms – 10 IC
    On the ground stretches – 10 IC

    The Thang:

    Walk to the Incline Push/Pull Station.
    Wife pleasers on the bars – 20
    Raise the roofs
    two sets

    Walk to the band Stand.

    LBC’s – 20 IC
    Flutter Kicks
    LBT’s

    More arm exercises

    Supermans – 20 IC
    Crunchy Frogs
    Douilles

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Doin the Do – from Vagabond

    Warmup

    Great Lawn
    Jump ropes partner up
    1 pax jump ropes while other runs to middle of field to come, 1 burpee and back peddles
    5x

    Plank
    1 pax runs to cone with rock rifle carry drops rock
    Pax 2 runs to get rock brings it back
    5x

    Bear crawlf
    pax crawls until he can’t while other pax walks with him doing curls to end and back of great lawn x2

    Peristyle
    plank walks with hands
    plank walk with feet
    balls to wall shoulder taps
    People’s chair

    Front of peristyle alternate every bench
    10 dips
    10 alternating step ups

    Mary
    COT

  • Afternoon Delight! – from Almonaster

    School is back!

    PAX:

    – Bulleseye
    – Strings
    – Willie
    – Couch
    – Almonaster

    Warmup:

    Willie Q’d the warmup!
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and enjoy this summer cold front!

    Incline Push/Pull Station.
    I set of each timed by a group with 10 Burpees

    Stop at the Bridge.
    Pull through Lunges Right Foot – 10 IC
    Squats – 10 IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Stop by the Golf Cart Path.
    Merkins – 10 IC
    Bama’s – 10 IC
    Nolan Ryan’s – 10 – 5 each arm

    Stop by final Curve
    Mary

    LBC’s
    Flutter Kicks
    LBT’s

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Dawg Sleddin’ – from Vagabond

    Warmup

    Drag Scantron’s weighted sled around the lake plus 1 ruck

    21 reps of each around the lake

    Burpees
    Big bois
    Squats

    Step ups
    Dips
    Derkins

    Plank ups
    Side lunge 1is1
    Heel to heaven

    Decline shoulder taps
    Incline burpees
    Leg lifts

    Smurf jacks
    Nolan Ryan 1 is 1
    LBCs

    Bobby Hurley
    J Lo 2 is 1
    Incline wife pleaser

    Sunday Mornings

  • Afternoon Delight 7-12-2023! – from Almonaster

    3 years of F3!

    PAX:

    – SOGO
    – Subprime
    – Walker
    – Bullseye
    – Couch
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    3 for 30!

    Mosey to statue for three laps and 30 reps of each exercise!

    – 30 Merkins IC
    Take a lap around the parking lot

    – 30 Low Slow Squats IC
    Take a lap around the parking lot

    – 30 Slow leg lifts IC
    Take a lap around the parking lot

    Right Leg Step-ups – 10 IC
    Dips – 15 IC
    Left leg Step-ups – 10 IC
    Decline Merkins – 10 IC

    Mary
    – LBC’s – 20 IC
    – Real Freddie Mercuries – 20 IC
    – Douillies – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Dodge Ball Tag and More Fun – from Fracsac

    7 Pax posted to the Renaissance including one DR from Pensacola, Moonshine.
    Warmup facing the bacon.
    11s on the steps. Dips at the fountain and burpees up top.
    Circled the museum a few times throwing a frisbee doing burpees when dropped.
    Played some dodgeball spin the bottle tag.
    Sunday Mornings and some Mary.

    COT where we were joined by another Pax finishing a run.

    First ever Sweaty Renni Brekky at Russels followed with Jingle Vader and Willie.

    What a great way to start the week.

    SYITG

  • We’re Conveniently Located Near Alabama – from Glitter Balls

    5th or July, 5th week of GB Q’ing The Foundry, coincidence? Follow the numbers, trust no one.

    Another conspiracy that the astute Foundry regular may notice, we’re being invaded by F3 Birmingham. Last week we had Upchuck, this week we had Bullseye. Who will we see from Alabama next week? Stay tuned.

    Started with some SSH, Mountain Climbers, Windmills, Hillbillies and a mosey towards the Children’s Museum with some bear crawls and crab walks for good measure.

    In the outdoor AC of the Museum we did 50 LBCs, 25 Merkins, 50 Squats. Mosey to the Foundry for some dora. Run to the track and back for timer with Pull-ups/Inverted Rows and Step Ups, 3 times.

    Mosey towards NOMA, then back around to Roosevelt Mall with stops for Richard Simmons’s (reaching plank-jacks), V-Ups, Karaoke, Dips, Incline Merkins, Decline Merkins, Box Jumps, Dry Docks, Wife Pleasers, Slow Peter Parker’s, Dips and a run back to the flag for COT.

  • 1776 with FNG Monopoly – from Hokie

    On a balmy, humid Sunday, YHC arrived at The Renaissance around 0610

    At 0615 FNG arrives and YHC welcomes said FNG requesting information on who EH’d. As it turns out he was EH’d by someone in an online Dad’s mentoring group from afar (I believe Phoenix)

    At 0630 Disclaimer was given and Warmorama proceeded. At approximately 0635 1776 was introduced

    18 exercises
    17 for 100 seconds each
    10 second transition between exercises
    18th exercise, burpees for “only” 76 seconds.

    It is Sunday and it is Renaissance so to the back of NOMA for Sunday mornings

    COT and naming of FNG, a board game enthusiast, …

    Welcome Monopoly who is getting ready to join his M, welcoming their 3rd blessing into this world

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!