F3 New Orleans

Tag: The Foundry

  • Guide for Killing MumbleChatter

    YHC thankfully looked at the Q roster the night before, saved from the humiliation of being lumped in with other Q’s that fartsack their duties. Arriving at the AO a few minutes early, YHC strategically placed several cones out for a partner exercise that’s been brewing for some time now. If an odd number of Pax shows, well then we’ll just have to figure it out. When 0530 came, an even number of Pax was standing tall prepared to enter November with a bang! A brief disclaimer, and then….

    Mosey to the track for a quick warm up:
    SSH IC x 31
    Sun Gods IC x 10 Forward and 10 backwards

    Mosey to the nearby youth baseball diamond where the cones were set up. Quick note: Mumblechatter was flowing freely during the warmup. Would it continue during the next evolution?

    Doricides

    Partner Up. Four rows of cones are set up to mimic a gymnasium. There are baseline cones, set 1 is 10 yards down, set 2 is 20 yards down, set 3 is 30 yards down. Partner 1 begin Exercise. Partner 2 does suicides beginning at baseline, completes one burpee at set one, returns to baseline, completes two burpees at set two, returns to baseline, completes three burpees at set three and returns to baseline to swap with partner. Cumulative exercises consist of 100 8-count Body Builders, 200 Big Boy Situps, 300 Squats, 400 Imperial Walkers. This was a real mumblechatter killer!
    Pax completed the Doricides at 0610, so time for 5 minutes of Mary:

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Real Freddie Mercury IC x 20
    American Hammer IC x 10
    Tin Snips IC x 20

    Return to the VSF

    Count off, Nam-o-Rama, announcements, Intentions, and closed with a prayer.

    Please take a look at the Q sign up sheet and take advantage of the open spots to Q.
    Thanks for posting with me today!

    SYITG!

  • ISO Suck

    Taking some advice from the Northshore’s Turbo regarding this months ISI Challenge, YHC sent out a mission today for 5 sets of 1 minute Al Gore and 1 minute Mission Impossible.  When Amnesty texted me this morning that the hammy was going to keep him from his scheduled Q, I decided to work in the ISI challenge as a substitue – with one minor enhancement.

    Warm-up

    The first thing we had to do was mosey to the Foundry, which may be half a mile.  Rudy was obviously itching to get out and run.  For one, he showed up on a Wednesday.  For two, he took off for the Foundry like a bat out of hell.  During his hiatus he must have forgotten our motto of “No Man Left Behind,” as he proceeded to break that rule x 6.

    Once we got to the Foundry, we proceeded with some standard warm-up fare.  YHC tried to structure it so we were getting into plank and back up every other exercise.  I figure people like that.  I also switched to a Red Bull cadence after 10 reps of most exercises.  This sufficiently worried the pax when I started doing windmills (aka Hammy Poppers)

    • SSH (IC) x 25
    • Mountain Climbers (IC) x 25
    • Imperial Walkers (IC) x 25
    • Peter Parkers (IC) x 25
    • Hammy Poppers (in honor of our fallen Q and IC) x 10
    • Parker Peters (IC) x 25
    • Squats (IC) x 10 followed by Squat Pulses (IC) x 20
    • Plank Jacks (IC) x 25

    ISO Suckfest

    Each set consisted of 1 minute of Al Gore, 1 minute of Mission Impossible, and 1 minute of Bernie Sanders (90 degree pull-up hold – hang in there as long as you can.)  There were 15 seconds between exercises for transitioning.  We did 5 sets.

    From there we took the long way back to the track and did 1 bear crawl across the field (a little over 50 yards).  We finished our short time at the track with 15 burpees and headed back to the flag (on time mind you), where we enjoyed a COT.

    Moleskin

    • Normally when you bear crawl a long distance you inevitably have a few guys getting up several yards short of the end and walking the last bit.  Not today.  These men saw the bear crawl all the way through.  Very impressed with our group today.
    • I’m used to a lot of noise like grunting and heavy breathing, etc.  As you may have noticed, JV has been to over 200 workouts this year.  However, JV is a Birdcage man, so he was no where near the Foundry.  T-claps to the Pax for pushing through even when it meant making some noise to get it done.
    •  We fell well short of my 100 burpee standard.  I’ll do better next time.
    • I would much rather be moving forward than holding a position.
    • Al Gore I can handle, but not Bernie Sanders.  In the beginning I could stand about 40 seconds of Sanders, by the end, I could barely take 10 seconds.  I should probably get to know him better.

     

     

     

  • Even Numbered Pax

    As YHC planted the shovel flag at the AO, the Pax arrived, bringing the total at the Foundry to 6! Would there be stragglers? YHC was happy to have more show, but they would need to come in pairs, as we were fixin’ to have a partner beatdown!
    At 0530, YHC gave the disclaimer…not a professional trainer….modify….this is a group of Veteran F3 Men, so all knew the drill. Unfortunately, no FNG’s.
    Mosey to the track….

    SSH? Negative! As Shorty would say….That’s Pish Posh! Shorty? Shorty? Hmmmm……(hint hint…..or should it be BB(s)?)

    Bataan Death March
    Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.

    COP – Johnny Cash (Ring of Fire)

    Muster on the matted area inside the track and circle up.
    Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 3 revolutions.
    Stay in Plank Position for Mountain Climbers IC x 20

    COP – Partners!
    Stay on the matted area inside the track and partner up!
    Pax 1 – Leg throws x 15, then flapjack.
    Once complete, mosey to the first corner of the track for Partner Derkins!
    One Pax holds plank position while other Pax uses him as a prop for his own feet. Complete 10 Derkins, then flapjack.
    Continue run around the track, stopping at each corner, four corners total, 40 derkins each. There was some mumble chatter until YHC called out….
    Rinse and Repeat! This includes the leg throws and the partner derkins evolution around the track.
    There was some more mumble chatter about which was worse toward the end, the plank with your partner weight, or the derkins? YHC was unable to choose, as they were equally painful, yet awesome!

    COP – Johnny Cash (Ring of Fire)

    Muster once again on the matted area inside the track and circle up.
    Each Pax completes 5 monkey humpers, then says next, sending the fire clockwise in the ring. All Pax hold monkey humper position until YHC calls it, which was either 3 or 5 revolutions. The awkward stares from the runners on the track made YHC lose count….but still considered a success! One would hope there were no cameras directed upon us…..

    Mosey to the Foundry

    Three Stations, Partnered up.
    Station 1 – 10 Burpees (The timer)
    Station 2 – Pull Ups (AMRAP)
    Station 3 – Step Ups or Box Jumps – Each Pax gets to choose (AMRAP)
    The Pax completed 2 revolutions, and it was time to mosey back to the flag.

    At the Flag, Plank position for final minute….sudden change, time for Mary!
    LBC’s x 20
    Tin Snips x 15

    Count off and Name-O-Rama. The Pax asked F3 Nation to keep Brady in their thoughts and prayers, to allow a quick recovery to those that have been impacted by hurricanes, and to ease the pain and bring comfort to those suffering from illness.

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    SYITG!

  • Still Singing in the Rain

    “Work hard and give your absolute best so that the person next to you can succeed.” – typical Coach pregame chatter

    YHC pulled into City Park, and found it desolate except for two warriors (Bogey & Tool) standing at the Foundry location. These two were joined by two others and YHC to bring our Pax up to 5 on this gloomy gloom (is that a thing?).  It did mist the whole beatdown, so we can make it a thing.  Let’s get to it…but first…

    DISCLAIMER

    The Thang

    Mosey over to the track, and line up at the midpoint of the curve for the first item:

    OYO: BLIMPS

    Pax: But wait, Shorty…what about the Warmup SSH?!?
    Shorty: That’s pish posh! Warmup while you workout!

    Run a half a lap to the other midpoint on the curve, and do this:
    Burpees x 5, then run
    Lunges x 10 (1 rep = both legs), then run
    Imperial Walkers x 15 (1rep = both legs), then run
    Merkins x 20, then run
    Plank Jacks x 25. then run
    Squats x 30, plank and wait for the 6

    See, no SSHs required. Anyway, let’s mosey…problem was that YHC directed the herd toward the flag…mumblechatter ran amok the Pax….YHC was all like:

    funny wwe wrestling laughing evil GIF

    We ended up at the start of the dreaded highway: Route 66….but first, we did this:

    COP #1: Leg-o-Rama

    12x Squats IC
    Hold Al Gore after the 12th count
    12x Low Squat Pulses IC
    8x R. Lunges IC
    Hold after the 8th count
    8x R. Lunge Pulses IC
    8x L. Lunges IC
    Hold after the 8th count
    8x L. Lunge Pulses IC

    We jumped on Route 66 to head towards the Refinery:

    OYO: Route 66 (eastbound)
    12 benches = 12 stops; at each stop, do this:

    4 + nth Bench = reps of Dips done at the bench (first bench = 5 dips; seventh bench = 11 dips)… Pax be like:

    CBC comedy what money confused GIF

    Arms were toast all around, so they eventually figured it out….mosey over to the Refinery and partner up.

    OYO: Pull/Push Circuit

    Pax 1: 2x Pullups (best form of your life!)
    Pax 2: 5x Merkins (Same as above)

    Flapjack, then we repeated this 4 more times.  Due to time, mosey back to Route 66.

    OYO: Route 66 (westbound)
    12 benches = 12 stops; at each stop, do this:

    nth Bench = reps of Jump Squats (this was easier to process).

    Ouch!  Jump Squats suck, but they suck more in the rain!  The only thing that saved Walleye and YHC was the singing done by….is a name even required?  Tclaps Bogey!  Mosey back to the flag with about 2 min to spare…we needed an effective Ab exercise:

    COP #2: 1.5MOM

    10x Dr. Ws IC

    Circle up at the flag, where we held the COT: Countoff, Nameorama, Shoutouts, and Prayer (TAPs for our F3 brothers in Houston).

    Thanks for letting me lead this fine group of men!

    Moleskin

    Good work men!  Keep training for the unknown… you never know when you will need to tap into your CSAUP strength!

    Check the email for Announcements about upcoming CSAUPs.

  • Long Live the King

    News Story on the Funeral of Elvis Presley

    “Values are like fingerprints. Nobody’s are the same, but you leave ’em all over everything you do.” –Elvis Presley

    40 Years ago today, Elvis Aaron Presley, the King of Rock & Roll, was found dead in his Memphis home dubbed “Graceland”. Elvis, alongside his Mother Gladys, his father Vernon, and Grandmother Minnie Mae Hood aka Dodger still rest in Graceland to this day.  Thousands of mourners gathered in Memphis in the days to come to pay their final respects to the man that defined a generation and changed the world as it was known.

    In honor of the legend, YHC crafted a special Elvis themed beat down. Disclaimer….

    The Thang…

    “Don’t Be Cruel” to me Q, but we need to offer up a little downPAINment – Burp & Merk 2:03.

    YHC doesn’t mean to be cruel though, just wanna be your “Teddy Bear” – Bear Crawl; Crawl Bear Suicide 1:48

    We can’t go on together with “Suspicious Minds” but we have to – Indian Run to NOMA

    Find your Memphis Mafia and check in at the “Heartbreak Hotel” – Heartbreak 1, 2, 3’s (Dora 1,2,3 with a hill).   100 Merkins, 200 Squats, 300 LBCs.

    Due to excessive use of heart medication, Elvis was “All Shook Up” and collapsed due to heart failure on the throne – People’s Chair 2:00

    Elvis was a great dancer, especially in the movie “Jailhouse Rock” – Walk like an Egyptian (Indian Run w/ Lunges) last pax “jailbreaks” to front, Jailbreaker  takes the radio.

    We may not have time for an encore, after 1 round of Walk like an Egyptian, mosey to the VF for some Priscilla.

    We always comeback to the flag after a COP, so why not the ’68 Comeback special…”If I Can Dream” – ABC’s spelling “ELVIS PRESLEY”

    And now, the King is singing on that stage in the sky, but he came from nothing, almost like he was “In the Ghetto” – Weezy Jefferson’s x 15 IC

    The clock strikes 6:15, Countarama, Namearama,

    Announcements:

    • Son of a Saint meeting tonight at the Cellar Door (916 Lafayette St.) in the CBD 6:00-7:30
    • Yoga at Tchoup Yard next Wednesday. 5:30 5K, 6:30 Yoga, M’s are welcome; 2.0’s are not
    • New Orleans Escape Tri Training Groupme is now available, contact YHC to join. The 6 week training schedule starts next week.  FOR THOSE WHO PREFER NOT TO SWIM OR BIKE OR RUN, THERE ARE OPTIONS AVAILABLE I.E. DUATHLON, AQUABIKE, AND RELAY TEAMS.  Click here for race information
    • If any PAX are interested in joining the Krewe of the Rolling Elvi, contact YHC or Seaman and we will nominate you for the Memphis Mafia (a stepping stone to becoming a Rolling Elvi). www.rollingelvi.org
    • The FINAL print of the current F3Nola shirt design is taking orders now.  Click here to order your F3 NOLA shirt.

    BOM for understanding of our fellow man and an end to hate.

    Moleskin:

    • Should there had been an encore, we would’ve slowed it down nice with “Can’t Help Falling” – Tunnel of Love. There’s always January 8.
    • TClaps to Reluctant Yankee on his EHing of Sap.
    • Sap, welcome to F3.

    Thank you for the opportunity to lead, Thank You Very Much,

    Da Parish

  • Never Gonna Dance Again…at the Foundry

    As I was walking over to the Foundry, I could feel the drop in humidity from the day before; from 97 to 93%.

    The Bold and the Beautiful showed up, DISCLAIMER, and let’s mosey.  We moseyed to the track, halfway around and kept going…to the Foundry.  Five pax, five stations and my phone for 80’s music and the Timer.

    COP: 20 x SSH, 20 x Mt Climbers, 30 x Arm Circles (15 ea.dir.), 20 x Jo-Lo’s

    The Thang: timer set for Spartacus time (1 min exercise, 15 sec rest/transition) for five stations.  Pull-ups, dips, box jumps, rows, Squat Walkers.  After two cycles, mosey to the water fountain and mosey back.  T-claps to the troops for planking while waiting for their turn at the water fountain.  Fall in for one more round and let’s mosey.  Back at the track we pulled off for some Mary.  30 x LBC, 30 x Flutter Kicks, 20 x Hello Dollys, and of course everyone’s favorite: Wife Pleasers x 20.  Running over time, back to the S/F.

    Countoff, namerama, announcements, shoutouts, and a prayer.

    (Thanks Da Parish for asking about George Michael’s music…and thanks Spotify for playing shortly after)

  • Finish Together

    Last month I filled in some Q spots that remained open.  One such slot was this morning and I thought Fracsac should take it.  He didn’t check the Q list….and I didn’t inform him, so I took it.  Next man up!

    T-claps to Fracsac for posting in Charlotte.  Way to Represent Brother!

    DISCLAIMER and let’s mosey.  Along the way we were reminded that you might stumble and fall, but we leave no man behind.

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 20 IC

    Mosey to the Foundry for 7…no wait…8 stations in the circuit (good job finding us DP)

    -10 burpees the timer

    -pullups

    -dips

    -box jumps/step ups

    -single leg pistol squat (thanks Triple Shift for showing us a weakness)

    -rows

    -traverse Monkey Bars

    -LSS with a short hold at the bottom

    Rinse and Repeat…water break and time for one more round.  Mosey to the VSF.

    COT: Countoff, Namerama, Announcements, Shoutouts, and a Prayer

    It was truly a pleasure, thanks for allowing me to lead.

    CHALLENGE: Cowbell and myself are 30 pullups into our 100 for the day.  If you’ve taken on the Challenge, report results in the GroupMe because Iron Sharpens Iron

     

  • Keep The Dream Alive

    “Keep the Dream Alive” seems like a fitting slogan for F3. The dream may be our athletic prowess, our aging bodies, another 100 burpee work-out (no thanks, Hawg), or the hopes to run the Gnarly Nutria faster than Ringer and Barcrawl. But in this case, the slogan was on Out For Justice’s t-shirt: hitting the snooze button on the alarm clock to literally keep the dream alive. Check out the pic on the Group Me app. Here’s to all the men that beat the Wednesday Fartsack to make it out in the gloom and keep the dream alive. A quick disclaimer and off we go.

    The Thang

    Warm-up:

    • SSH x20 IC
    • IW x20 IC
    • Windmills x20 IC
    • Peter Parker’s x20 IC
    • Plank Jacks x20 IC
    • Arm Circles x20 (10 forward, 10 backward) IC

    We took a short jog over to the Baby Foundry for a 5-station circuit for 5 men. Had to include pull-ups for Amnesty.

    Round 1:

    • 10 burpees for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Round 2:

    • 20 merkins for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Next, Indian Run to the fountain in front of NOMA.

    • Left leg step-ups x20
    • Dips x20
    • Right leg step-ups x20

    Stay put for some 11’s up the steps at NOMA

    • Merkins at the bottom (1-10)
    • Bear crawl up the steps
    • Squats at the top (10-1)
    • Run back down

    The bear crawl up the steps proved to be more painful than anticipated. But with some blood, sweat, and tears… and grunts… we managed to get it done. Next we mosey back down Roosevelt Mall, stopping along the way for 2 minutes of Mary.

    • LBC’s x20
    • Flutter kicks x20
    • Hello Dolly x20

    Finish strong with a run to the flag. Count off, Name-o-rama, and a prayer of thanks. Thanks OFJ for keeping my dream alive!

    Walleye

  • How the World prepares for Takeover

    Us world folks had our Gnarly Nutria warm up RUN yesterday, because we have AO’s on Tuesdays and Thursdays too… y’all should try it, uptown. It’s pretty cool!

    So today, YHC decided to have a light foundry workout with minimal running and lots of stretching.

    5 PAX on yet another hot and humid NOLA morning.

    Slowsey to the track for:

    COP #1: WARM UP
    -5 X Burpees OYO
    -20 X SSH
    -20 x J-Lo’s
    -20 X Imperial Walkers
    -20 X Peter Parkers
    -20 X Windmills
    -20 X Mountain Climbers
    -5 X Burpees OYO

    Slowsey to the Foundry:

    90 degree arm hangs, #tclaps to Walleye for a solid 1 min hang

    5 Station Circuit:
    30 X LBC (Timer)
    Pull Ups
    Dips
    Rows
    Merkins

    Repeat X 2 (20 X LBC, 10 X LBC)

    Straight arm hang burnout.

    Slowsey back to the track for:

    COP #2: MARY/ STRETCH
    20 X Flutter Kicks
    20 X American Hammer
    20 X Penguins
    20 X LBC
    20 X Hello Dolly

    Our in-house Stretch/ Yoga specialist, Shorty, was supposed to take over at this point, but his F3 name was Snooze this morning.
    YHC had to make up something on the fly.

    Various stretch work with long holds, concentrating on legs.

    light mumblechatter was had about what color we’d like the trophy to be, how many beers we can finish while waiting on Uptown to finish, what time the uptowners will get their pedicures tomorrow, etc.

    Slowsey back to the flag for count off, name o rama, announcements, intentions, and prayer.

    Looking forward to the Gnarly Nutria!!
    Be there or be lame!

    Thanks for letting me lead,
    Cowbell

  • 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