Tag: The Foundry

A beautiful morning at City Park! Frac Sac showed up in excellent spirits to greet everyone with some cheer. A quick disclaimer, and off we go.

A quick mosey around the circle for our 1st COP.
SSH x 25 IC
IW x 25 IC
Plank Jacks x 25 IC
Palnk Walks x 20 IC (10 right and 10 left)
Squats x 20 IC
Arm Circles x 20 IC (10 forward, 10 backward)

Next a Route 66 down Roosevelt Mall:
Dips on the park benches, start at 5, increase 1 dip per bench to end at 17.

Mosey on over to the Foundry for some Fun:
5 stations, 3 rounds:
10 pull-ups (pull-ups with the count)
Dips
Squat jumps
Body rows
Knee Ups hanging from the monkey bars

Next we mosey to the NOMA water fountain for 11’s up the steps of NOMA.
Incline merkins at the fountain, squat jumps at the top of the steps.

Indian run back toward the flag. But wait, we have 3 minutes for Mary!
LBC’s x 20 IC
Flutter kicks x 20 IC
Hello Dolly x 20 IC
Russian Twists x 20 IC

And back to the flag at 6:16. Count off, Name-o-rama, announcements, intentions, and thanks for a beautiful day!
See you next time in the gloom.
Walleye

 

The clock struck 5:15 and again the familiar beginning of the LSU Pregame show rang out.  YHC stared at his shoes and thought, “It’s your birthday.  No one would mind a fartsack.   Uh oh, you signed up for a birthday Q.”   So with remorse for the decision YHC laced up, made coffee, kissed the LoHL and got in the truck.   “You need to post today.  Today is not about being 34.  Today is about redemption!”   The PAX was strong; stronger than YHC has seen in a while.  (The Bucktown Coastie & Lafitte’s Plunge have consistent but low numbers.)  “Been a while since you’ve Qed this many.  Can you handle this?”   YHC greeted the PAX and thanked them for the birthday wishes, and did some preliminary stretches.   The small talk ensued when the clock struck 5:30.   The morning officially became The Gloom.   “Gentlemen…Bogey…This is F3.  I am not a professional trainer.  Let’s mosey to Falcon Field.”

The Warm Up

·       SSH IC x 34

·       1 Burpee OYO

·       Hillbilly x 33 (YHC lost count)

·       9 Burpees OYO

·       Peter Parker x 34

·       8 Burpees

·       Seal Jacks x 34

·       3 Burpees

Mosey to the Ankle Sprainer a.k.a. The 610 Under Pass; “redeem yourself”

·       11’s Merkins/WWII Sit ups

·       Run down & up in between

Getting back to Falcon Field for base running sprints was ambitious.   YHC was the 6 and completed the 11’s with hardly any time left. 

Mosey Back to the VF

·       SUDDEN CHANGE – Sprint the track straight away

Announcements

·       The Basin Run/Lakeview Running Club every Thursday at 6:30pm at the Basin on W. Harrison – 5K run followed by drinks & neighborly socializing.

·       Tchopotoulis Bar-a-thon Friday night – 6 miles/6 beers/Unlimited Fun

·       BFF Ride Sunday – 10, 30, or 50 mile bike ride through the City.  Proceeds go to Women’s Cancer.  Bleau is the Chairman of the event (SF3)

Intentions

·       Mr. Doolittle and Beans have friend beginning treatment for lymphoma

·       All those traveling this summer

·       Victims of Alzheimers and their families

Moleskin:   YHC sprained his ankle during this exact work out 12 weeks ago.   The road to recovery has been quite tough; 4 weeks in a boot, 4 weeks in a brace, 6 weeks of physical therapy.   Thank Sky Q that no surgery was needed.  Through the Fitness, Fellowship, and Faith afforded to me by the fellow PAX, I have been able to stay active during the recovery (Coastie & Plunge).   While a former version of YHC would have used the injury as an excuse to sulk and demotivate.   The PAX motivated and encouraged.   YHC would like to that the NOLA PAX and all PAX for this gift.   F3 cannot and will not be taken for granted.  

Thank you for the opportunity to lead,

Da Parish

 

Where are the Qs for The Foundry?  Why is a world traveler from Uptown having to bring out his passport to Q for The Foundry?  Does The Foundry fall to neglect just because Buttercup (YHC meant Amnesty) is sunning himself in The Philippines? Where are the Red Pills, gentlemen?  Then Shorty appears (and re-appeared Thursday and for a ruck-o-rama today, Sunday), so YHC is just all confused.  Oh well.  YHC can’t solve these conundrums alone, but will do what he can.  So with a Disclaimer, the PAX is off.

After a mosey past the tract, COP1:

• Hillbillies 30xIC
• SSHs 30xIC
• Low Slow Squats 30xIC
• Rudy face time: Parker Peters, Merkins, JLos and Mountain Climbers 20xIC each

Mosey to the shaded foundry for COP2 for a round robin: 1st PAX, Box Jumps 12 for the count; 2nd PAX, Dips AMRAP; 3rd PAX, Squats AMRAP; 4th PAX, Inverted Rows AMRAP; 5th PAX, Orangutan Leg Lifts AMRAP; 6th PAX, Pull Ups AMRAP.  Rinse and repeat, but substituting 12 burpees for the count in place of squats.  Rinse and repeat again, but substituting 18 slerkins (slow merkins) for the count in place of burpees.  Enough mumble-chatter about pinched nerves and sore shoulders persuaded YHC not to rinse and repeat yet again.

So instead the PAX moseyed to one of YHC’s favorite spots, Tool’s Wall, for COP3:

• Calf Lifts 20xIC
• Right Leg Dips 20xIC
• Calf Lifts 20xIC
• Left Leg Dips 20xIC

QHC would have preferred to do this about three or four times longer, but the clock was ticking as it has a wont to do.  So instead the PAX moseyed around Tad Gormley for a green, moist open space for six minutes (plus or minus) of Mary.  Each PAX picked his favorite DownPainment for 20xIC.  YHC knows Shortly with a demonic grin selected Crunchy Frogs, and YHC ended with Dying Cockroaches; YHC remembers someone chose Real Freddy Mercuries and someone else Putins.  Unfortunately, YHC can’t now remember what two PAX chose for a final beatdown, but it was good and sweaty.

The PAX then moseyed back to the flag for a quick countoff, name-o-rama, and COP in thanks for the morning and all our blessings.  Peace, Jingle Vader

Six…wait…seven men showed up to grow and improve.

Disclaimer…let’s mosey. We found a beautiful, picturesque spot to warm up:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 20 IC
-Arm Circles x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s mosey to the Foundry. We had 7 stations:
-pullups
-dips
-Dying Cockroach
-Box Jumps (on a bench)
-Rows
-WW I situps
-Burpees x 10 (the timer)
(Rinse and Repeat twice for a total of three cycles)

Sure Walleye, we can stop at the water fountain…it’s on the way. And mosey.

Shorty called it…1000m of Hades:
-sprint 400m
-walk 100m
-sprint 200m
-walk 100m
-sprint 100m
-walk 100m
TOTAL=1000m

Mosey to the Shovel/Flag…yes, we had one today.

On your six:
-wife pleasers
-piriformis stretches (bridge with right leg on left…hold…and switch…and hold).
Recover.

Countoff, namerama, announcements, shoutouts, prayer. It is always a pleasure to lead and be led by this group.

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

 

 

YHC had every intention of posting at the foundry, was even dressed and ready, but nature had other plans.  Needless to say, YHC was now a fartsacker and no one wants to be a fartsacker.  So, Rehab was the only solution…

After pinging GroupMe, Rudy was the only taker, but because of his plan to fartsack the next morning.  Thinking ahead!!

We met at the foundry in City Park for 1730.

Rudy’s inconvenient injury didn’t stop us. Running and Core would do just fine.

The Thang:

• Run ~2 miles
• 30 X LBC
• 20 X Penguins
• 20 X Flutter Kicks
• Run ~1 mile
• 20 X Hello Dolly
• 20 X American Hammer
• 20 X Superman
• Run ~1 mile

YHC still had to complete the #aprilchallenge #55/55/55

• Rudy elbow plank / YHC 35 pull ups
• Rudy elbow plank / YHC 55 big boy sit ups

No COT, the entire post was one! #2pax

If you happen to fall in the fartsack, don’t be shy to lead some Rehab!!

Thanks for letting me lead!

-Cowbell

When I checked the weather at 5 a.m., my phone said there was a 100% chance of light rain. I decided to forgo a jacket, just put on baseball cap instead. But when I got to City Park, the rain had stopped. The ground was shiny wet and the park surprisingly empty for such a balmy and pleasant morning. Luckily, it wasn’t totally empty. There were six other PAX waiting at the spot, including an FNG.

It was my VQ (not counting the half-Q I shared with Rudy one Saturday a few months back). I had written down some exercises and the outline of a route on a little blue notecard, but in the gloom it was unreadable. No matter. I had re-read before I left the house. I tucked it into the waistband of my shorts just in case, assured everyone that I had no idea what I was doing, and then we were off.

We moseyed a short ways to the athletic track—the one with the markings and measurements—and we found a patch of concrete to do our warm-ups.
•    20 Windmills
•    20 press ups
•    20 SSHs

Got on the ground and revolved around with plank jacks, left-hand Nolan Ryans, crab toe touches, right-hand Nolan Ryans and 20-count mountain climbers.

Moseyed over to the museum and circled up on a soft patch of grass there. My F3 name is a reference to aikido, and I wanted to try an aikido warm-up exercise. It probably has a Japanese name, but for F3 I called them “crunchy rolls” (sushi reference at least). Basically, you begin seated, rock backwards onto your upper back/shoulders and then rock forward again, crossing your legs in the air each time. 10 count. Next exercise was the same thing, but as you rocked forward, you come up onto your foot with knee bent at 90 degrees before rocking backwards again. 10 times. Finally, it became a “crunchy roll step-up” (again, my own term) where you take the previous exercise but totally stand up on one foot, then lower back to your butt, rock backwards, cross legs in the air, and rock forward and stand up on the other foot. Try not to use your hands at all. 10 count.

In the same spot, did some bear crawling and wheelbarrowing to the kiddie train tracks, and went over to the fountain:

•    10 box jumps
•    10 incline merkins
•    10 box jumps
•    10 decline merkins

Hit the track to mosey around the lake and went most of the way around until we got to the boat rental cottage. On a patch of grass there we did some Mary:

•    Putins
•    Crunchy frogs
•    Flutter kicks
•    Pretzel crunches (left and right sides)

When we were leaving, we noticed a tent nearby. Hope we didn’t disturb the poor guy sleeping inside. Moseyed back to the museum fountain for a few more derkins and incline merkins interspersed with left- and right-leg step ups. With five minutes left, we all moseyed over to the spot.

We dubbed our FNG “Spaniel” for his love of his dog. Gave our intentions in recognition of disturbing world events (Syrian chemicals, Russian subway attack) and events closer to home, including the passing of Walleye’s uncle. A prayer, and we were off into the world, feeling energized and ready to take on the day.

 

After a Friday night of tossing and turning and just ‘no sleep’, I was glad to get up and get this morning workout thing over with.  I’m not sure what’s up with my restlessness, but I have a hunch it has to do with being the Q at Troubled Waters.   After driving from Lakeview to D’han with 10 minutes left till ‘Game Time’, I turned into the parking lot with Tool already there and about to take a 1/2 mile warmup run.  T-Claps to Tool!   I head on over to the Flag and expect Chipper to show up but….alas…a Fartsacker today.  Oh well, 6:32 am and I’m late with the warm up and I give a quick disclaimer and off to the COP.

The Thang – In Cadence

20 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Imperial Squat Walkers, 20 x Plank Jacks, 20 x Peter Parkers, 10 x Mountain Climbers, 20 x Shoulder Taps, 10 x Mountain Climbers, and 20 x Hip Slappers.

NOTE:  If you notice, I had to break up the mountain climbers because I was gassed and out of breath.  One day I’m going to finish the Rudy Special of 25 x Plank Jacks, 25 x Peter Parkers, 25 Parker Peters, 25 x Mountain Climbers and 25 x Shoulder Taps with no breaks.  I’m not there but I’m not where I used to be.

Death March and BearPee Broad Jumps

After the COP, we moseyed to the levee and headed east for a Bataan Death March which is an Indian Run and 5 burpee combo.  In the run, the last member of the PAX stops and does 5 burpees and sprints to the front of the pack.  The last person in line now stops and does 5 burpees and then sprints to the front until everyone has taken a turn x 2.  As we finished the two (2) rounds of the Death March, we took a left down the levee to an open field of grass for some BearPee Broad Jumps.  We lined up and then proceeded to do a four (4) hand touch bear crawl followed by one (1) burpee broad jump.  Then we did an eight (8) hand touch bear crawl followed by two (2) burpee broad jumps.  Then we went did a twelve (12) hand touch bear crawl followed by three (3) burpee broad jumps all the way up to 20 hand touches and 5 burpee broad jumps.  After some serious mumble chatter about the grass being crazy cold and wet, we did a rinse and repeat.

Jacob’s Ladder

After we got soaked in the grass, we headed back to the levee and proceeded west with another Bataan Death March but only got in one round as we stopped for some Jacob’s Ladder.  At the bottom of the levee, we did one (1) one legged merkin then ran up to the top then back down and did two (2) one legged merkins until we reached 7.  From there we headed back to the fitness area under the bridge.

AMRAP

There are five (5) stations which QIC put in place. Pull ups, dips, lunges, squats, and frog kicks (laying chest down on the bleachers while hips and legs hang over and then legs lifted up to parallel with the ground). One member of the PAX does 5 pull ups while the other members do as many reps as possible of all the other exercises x 2.

MARY

With just a few minutes left we circle up for Guantanamo.  PAX is on their backs with feet six inches off the ground in a circle.  Meanwhile, one member of the PAX gets up on his feet and walks over to push down the legs of the other PAX members laying down x 2.  After completing the pushing, that PAX member lays down with their feet six inches off the ground and another PAX member starts the leg pushing process until everyone completes the pushing.  With just a minute to go, we do 20 x Supermans with arms moving overhead then down to the side and 20 x WW2 sit ups.

DONE!!!  Wait, our FNG (Reformer) is still down on the ground with eyes closed.  Is he alright?  Injured?  Dead?  Whew!! I see some movement and he starts to rise up after a few minutes.   Our FNG made it!  So proud that he made it through the workout and didn’t quit.

CIRCLE OF TRUST 

We thanked God for this beautiful morning and lifted up requests for Tool’s brother, safety for Hawg’s family as they travel today, Torque’s brother and Triple Shift’s friend (Mrs. Coe) health.  So thankful for the opportunity to lead and impact others!

We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
The usual disclaimer, and off we go.

Mosey to the track for a warm-up COP:
SSH x 20 IC
Hill-Billy’s x 20 IC
Plank Jacks x 20 IC
Squats x 20 IC

Mosey to the side of the track for our first exercise.
11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.

Indian run to the Foundry for an upper body circuit:
10 pull-ups (the pull-ups have the count)
Dips
Decline merkins
Body rows
Knee ups on the monkey bares
— Repeat for a second set

Then mosey to the fountain in front of NOMA:
15 dips
Frog hops up the steps of NOMA
— Repeat 5 sets

Left leg step-ups x 15 IC
Incline merkins x 15 IC
Right leg step-ups x 15 IC

A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.

Thanks fells. Happy hump day.