Tag: The Foundry

  • 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!

  • Sudden Change

    As of yesterday, no one had signed up to Q this morning’s Foundry.  So Amnesty, being the responsible Site Q he is, was going to take it.  Dreading some Foundry version of Spartacus, I texted him late last night to ask if I could take it.  I rolled in hot with about 30 seconds to spare.

    As I walked up the PAX was discussing YHC’s latest literary achievement – The Tough Mudder Backblast.  If you haven’t read it, you can access it here.  It’s greatness is only exceeded by it’s length, so make sure you block out a few hours to enjoy it.  Currently it’s only three T-claps away from being listed on the TOP THREE (#TCLAPS) THIS WEEK List, which is like the New York Times Bestseller list for Backblast.  So if you like it (and you would be an idiot not to), be sure to T-Clap it.  Depending on the amount of Toner I have at the house, I plan on printing out a few copies and doing a book signing at the Destrehan Launch this Saturday.  Just remember fellas, dreams do come true.  With a few more T-claps this humble hick from Arkansas that used to go to Wal-marts to git warshin’ powders will achieve literary greatness.  If YHC can do it, anyone can.

    I digress.  I gave a disclaimer that probably no one heard and we got started.  A shadowy figure, later revealed to be Udder from F3 Greensboro rolled in even hotter than me, so we circled up near the flag for the warm-up COP

    The Thang

    Warm-up COP:  SSH x 20 IC; Hillbillies x 20 IC; Peter Parkers x 20 IC

    Bataan Death March to the Foundry – This is an Indian Run where the last man drops and does 5 burpees before sprinting to the front.  As far as I know it made its NOLA debut when Jadaveon Qd at the Birdcage a couple of weeks ago.  Thanks to Udder for knowing the correct F3 name for the exercise. All men completed 5 burpees

    Foundry Circuit:  20 Merkins was the count.  We did two cycles of: Pull-ups, Real Dips, Merkins, Rows, Knees to Elbows, Bernie Sanders, and BTW Derkins

    At this point there was a lot of Mumble Chatter about not working out the legs.  I understand; shorts season is upon us.

    The 512 Stomp (better than the 510 – that will take you to Chalmette). 5 sets of 12 burpees every minute on the minute for a total of 60 burpees in 5 minutes.  After 3 sets I noticed some of the pax getting a little winded, so, being the gentle, loving Q that I am, YHC offered the suggestion that people could start modifying to 10 burpees per set.  However, I did qualify that if you want to be GRT, you should stick with 12.  From off in the distance I could hear the faint sound of Heisenberg yelling “GRT Baby!” and then a few seconds later, from even further away a weak, emasculated sound saying “Remember when we did this with rucks on?”

    We finished the Foundry off with a true Bernie Sanders – pull-up and hang with chin above bar for as long as you can.  Once you drop out, start jogging back toward the flag.  If someone is in front of you, sprint to catch them.  We eventually fell into line and did an Indian run back to the track.

    Track work – Partner up.  Pax 1 runs a 200 (or 220 if you prefer to measure using English units – at any rate it’s half way around the track) while Pax 2 jogs across the infield to meet him on the other side.  Flap jack with Pax 2 continuing around the track to meet Pax 1 back at the beginning.  We ran 6 sets and then moseyed back to the flag for COT

    COT

    Prayers for JVs brother, Kimchi’s special intentions, Walleye’s cousin, and wisdom for Triple’s mom.

    Moleskin

    • It was great to be joined by Udder this morning.  T-claps to him for getting his workouts in during travel.  He also called YHC out for fartsacking yesterday #ouch.
    • The streak continues – T-claps Kimchi

     

     

  • Building Muscle to Back that Chatter

    Welcomed by chants of “SIDE EFFECTS…SIDE EFFECTS!” YHC jogged into the waiting circle of the PAX giving high fives and fist bumps to the masses until the clock struck 4:45am on this not so gloomy Saturday in SE Louisiana. YHC would once again have the pleasure…nay, the honor to lead the NOLA PAX after a 4 month hiatus, but it wouldn’t quite go as dreamt. While driving the hour and 15 minutes to the Mothership, YHC once again worried that 4 months without the Creatine Q led to disastrous effects on the NOLA PAX, YHC could just picture a bunch of skinny Uptowners preparing for their next marathon. Welcomed by a few handshakes from F3 brothers, and introductions to yet unknown brothers, the disclaimer and then the mumble chatter rained down like a bunch of R. Kelly wanna-bes. Time to pack some muscle on… to back that chatter.

    Mosey to the Great Lawn

    Circle for 5 minutes of Plank-o-rama Straight Plank Alternating shoulder touches Left arm plank with right hand reaches Right arm plank with left hand reaches Peter Parker

    YHC honored by kind words from Rudy on the creative start to the workout
    YHC thanked Rudy for giving him the idea to perform repeated planking exercises to start a workout

    Mosey to the Foundry

    PAX Divided into three groups: 1) BLIMPS starting with 10 burpees 2) Max Dr. W’s, followed by Max LBCs, repeat 3) Rotation: 10 pull-ups (timer), parallel bar dips, superman, low rows or more pull-ups, bar kicks, planks, added pike derkins (feet on bench, 6 high, press straight up) on round 2

    Rotate twice through the cycle
    YHC again honored by Rudy and other PAX members for creativity and hard work planning the workout

    Mosey to the museum steps

    3 groups: 1) Wall sits 2) Ascending tooth fairy merkins 3) Dying cockroaches
    Rotate once through each

    Mosey toward the Flag

    Pause for time on the ledge for:
    Dips (IC) x 20
    Incline Merkins (IC) x 15
    Dips (IC) x 18 (YHC actually correctly executed the proper Q pre-exercise etiquette thanks to Boogey’s and Hawg’s mumble chatter reminders of my subpar Q’ing skills – so much forgotten in 4 months it’s sad)

    Finish Mosey to the Flag

    COT 1 FNG nicknamed: Snooky, that’s what hanging around with Rudy will get you! Announcements
    Shout-outs: Walleyes family member recovering from colon cancer
    Unnamed special intentions from KimChi
    YHC’s sister-in-law getting married

    YHC’s next Q scheduled for 4/23 in Philadelphia, all PAX welcome to attend, coordinate travel with Hawg and leave the mumble chatter at home or be prepared to back it up

    Miss and love you brothers!

    Thanks for representing The Hood!

  • some guys exercising

    YHC came in hot at 5:31, shot out the shortest disclaimer in F3 history and six men hit the soggy road running. A quarter mile or so later the Pax pulled on to the neutral ground for a warmup COP.

    all in cadence

    SSH x 20
    LSS x 20
    Merkins x 20
    Hllbillies x 15
    Peter Parkers x 15

    Lining up for ELEVENS! -distance 3 trees
    start with 1 (each leg) jump lunge, run and 10 burpees

    After some heavy breathing and a silent 30 count from Cowbell, the Pax was on the move again to the Foundry

    Six men, six exercises

    10 holy craps (aka walking plank) had the count
    pullups on the monkey bars
    hip slappers
    inverted row
    dips
    pullups

    Rinse and repeat

    Slow mosey to the track.

    The Pax rejoiced that we were out of time to do the planned 1000m of Hades, but grumbled nonetheless at the 100m sprint the Q chose as replacement.

    Circle up for a quick DJ style 3.5min of Mary
    all in cadence

    Dr. Ws x 10 (YHC)
    Crunchy Frogs x 20 (Shorty)
    Flutter kicks x 20 with arms up (Cowbell)
    LBCs x 20 (Kimchee)

    To the flag for the COT.

    It’s Lent – pay attention.

  • Q at the Foundry?

    For Kimchi’s streak of 51…..Who’s got the Q? FracSac, “I think it’s you…” Okay…DISCLAIMER and let’s mosey to the Baby Foundry (aka Refinery).
    First, the Warmup COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mountain Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC

    Four pax, so a four station circuit:
    -pullups
    -box jumps
    -dips
    -burpees x 10 (this is the timer to rotate)
    2 Rounds

    In light of the Tough Mudder approaching, we traversed the monkey bars (horizontal ladder) twice…cuz we’ll see it soon.

    Back for two more circuits. At first I didn’t think the 10 burpee timer was going to be long enough…wrong. Okay, let’s mosey back to the flag with just enough time for Mary:
    -LBCs x 30 IC
    -Penguins x 20 IC
    -Hello Dolly’s x 30 IC
    -Flutter Kicks x 30 IC

    Our time was up just as FracSac was about to be carried off by mosquitoes…close one.

    Countoff, namerama, announcements, shoutouts and a prayer. Proud to Lead! (and Kimchi will make it 100)

  • Leg-Towner

     

    Another beautiful morning seeing the sunrise!  YHC brought his TRX gear and prepped the PAX for a great workout and to pick up a big rock.  We did a short mosey to the area by the tennis courts and did the COP in cadence.

    30 x SSH, 20 x High Knees, 20 x Butt Kicks, 20 x Hacky Sacks, 20 x Eric Heiden’s, 20 x Imperial Squat Walkers and 20 x Plank Jacks.

    After the COP, we picked up our rock for the Main event # 1

     

    MAIN EVENT # 1

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Overhead Press with rock

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Bent Over Row

    2 rounds – Hold rock and lunge 10 steps out and 10 steps back.  25 Squats

    Whewww!  I was gassed.  Bubba gave us a 30 count and we headed to the play structure and headed over for Main event # 2

     

    MAIN EVENT # 2

    The pax split up into five groups of two as I set up the TRX for the Body Rows.  2 Pax did 20 Body Rows as the timer while the rest of the PAX did, Wife Pleasers (feet) on a bench, Atomic Pushups on the swings, LBCs and Dead Hangs.

    With 2 minutes left, we brought our rocks back and did 10 x IC Boo Boo Merkins (right leg) and 10 x IC Boo Boo Merkins (left leg).

    Countoff

    Namerama -Torque EHed his brother-in-law S. Brett Morris (Putt Putt).  Way to go Putt Putt!

    COT – So thankful to be able to lead my third Q this week and T-Claps to Kim Chi for the streak!

  • Mistakes Were Made

    YHC arrived 5 minutes early by bike. Since the Mardi Gras holidays are upon us, we need to make every effort to increase the RRR miles.  YHC’s last post till March would be at Lafitte’s Plunge so painment is important.  The Disclaimer was given “I’m not a personal professional trainer, modify if needed.  This is F3?”  Mosey to the track and lineup.

    Warm Up

    • High Knees there, Butt Kicks Back
    • Frankenstein Walk There, Lung & Stretch back
    • High knee/Kick Back there (the lights came on for the entertainment of others) Scoop back

    Mosey to Henry Davis Dr/610 for Super 21, 11, Until the 6 finishes 11, Until the Q falls off the curb and sprains his ankle

    • 1 Merkin, Run under 610 and back up, 1 Sit up; Run under 610 and back up, 2 Merkins; Run under 610 and back up, 2 sit ups; etc until you reach 21, 11, the 6 gets 11, the Q falls

    At this point, YHC was left for dead at the bottom of the underpass. Fortunately, Tool stayed behind to ensure that no surly person would take advantage of the injured Q.  The two PAX did several Mary exercises to pass the time.  YHC did LBC and Tool did a variety of different exercises.

    Meanwhile, the PAX moseyed back to the flag to get a vehicle to save their fallen Q, who was lying on the ground in pain.   Rather than come back immediately, YHC was told there were burpees, namorama, and COT.  Must have been nice…

    Moleskin

    • TClaps to KimChi. Keep it up brother!
    • Dr. advised that I can swim and ride but running should be limited for 4-6 weeks.
    • Thank you Tool and Rudy for getting YHC home safely
    • RRR is still accepting donations.  Please consider. (https://www.crowdrise.com/f3-nola)
    • I know I missed someone, please let me know who.

    Thanks for letting me lead! Humbly Yours,

    Da Parish

  • Switching From Whiskey to Water

    A dozen of F3’s finest posted in the cool gloom of City Park to get our usual Wednesday fix.  With the Tough Mudder a month out, YHC figured we should start to hone in on prep for that and push ourselves to achieve Herculean greatness.  After scouring the interwebs for some TM training videos, it became apparent that most of normal go-to exercises should prepare us well.  YHC asked to PAX to give it 100%, use good form, and try to refrain from cheating ourselves by slacking during an exercise.  Then YHC reminded the crew about a little something excerpted from the F3 Lexicon that we should try to avoid:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”   Enough with the chatter, time to get the heart rate up.  Disclaimer and mosey down Roosevelt Mall for the Pre-Thang:

    • SSH x30
    • Arm Circle X20
    • Windmill X20
    • Plank Roll/Rotation x20
    • Pickle Pounder x20
    • Burpees X10 OYO

    Mosey to the nearby field and line up for some fun.  The well manicured grass provided a pleasant surface to get down low for some Tough Mudder prep:

    • Bear Crawl to the base of the hill (40+ yds away?)
    • Crab Walk back
    • Low Crawl to the base of the hill
    • Lunge Walk back
    • Low Crawl to the top of the hill
    • Plank and wait

    Short trot over to the foundry for 3 rounds of good form PIMPS, feather hat optional:

    • Pull Ups x5 (lagniappe encouraged)  
    • IPW x10 
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Culminated our time at the foundry by striving to improve grip strength with a 1 minute dead hang.  It was a long minute since YHC failed to position his watch accordingly.

    Mosey back to the top of the hill for one last bear crawl to our starting point near the virtual cone/bag that blew away.  Circle up for some DJ style Mary:

    • Russian Twist x25 (Tool)
    • Penguins x20 (Cowbell)
    • Slooooowwww Dying Cockroach x20 ….these brought the burn (Kimchi)
    • Crunchy Frog x15 ….ouch!!!  (Shorty)
    • LBC x30 (Boogie) 

    Time was ticking so back to the flag for COT.  Welcome FNG Savory and t-claps to Wallaye for the EH.  YHC reminded the PAX that it’s up to us to make ourselves stronger, healthier, better men.  Some things in life we can control and others we can’t.  YHC also pointed out that there’s a difference between modifying and exercise and “whiskey-dicking.”  Modifying means you can’t do something and whiskey-dicking means you don’t want to do something.  Food for thought.  Wrapped up with a prayer for those in need closed out by a clip for the Serenity Prayer: “God grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.”

    Thanks for letting me lead.

    Tool

     

     

  • Werkin on Merkins

    A PAX of 11 strong gathered around the flag on a perfect warm February morning… to conquer 300 merks and maybe some other stuff too.

    After a quick disclaimer and looking around for Hawg & Rudy, we were off…

    80s evil deal with it sunglasses binoculars

    Did the Bogey special and moseyed across the street to the neutral ground for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • J Lo’s X 20
    • Merkins X 20
    • Arm Circles X 15 F&B

    Split up evenly to either side of the street at the benches for descending Merkin ladder.

    • Derkins X 10
    • Ierkins X 9
    • Derkins X 8
    • etc etc

    Mosey to the refinery and split up into 4 groups for circuit work.

    • Group 1: Merkins X 20 (Timer)
    • Group 2: Hanging Knee Ups
    • Group 3: Pull Ups
    • Group 4: Dips

    Rinse and repeat X 2

    Line up for Indian run, BUT each time YHC or Bogey get to the front, 5 merks IC.

    The mumble chatter was music to my ears!!

    At some point during this adventure, we lost Tinker & Kenna Brah.  I guess they couldn’t handle the heat!

    doe

    Arrive to the museum fountain for some leg time.

    • LLSU X 15
    • RLSU X 15
    • LLSU X 10
    • RLSU X 10
    • LLSU X 5
    • RLSU X 5

    Reverse suicides up the museum strairs, high-kneeing on the stairs.

    Time for another Indian run to the foundry, yep you guessed it… when Mr. Awesome or Frac Sac get to the front, 5 merks IC.

    COP #2) MARY

    • LBC X 50
    • Dying Cockroach X 20
    • Penguins X 20
    • Flutter Kicks X 20
    • J Lo’s X 20

    Indian run back to the flag, this time when Shorty gets to the front, 10 merks IC!!

    Finished with 277 Merkins. (Tcalps to Short for keeping count)

    COT- reminding the PAX that the smallest gesture can change someone in more ways than we are aware.

    YHC was determined to finish 300 merkins.  half the pax got down like this and knocked out the remaining 23. Tclaps!!!

    Cheezburger sports win ouch push ups

    As always, a pleasure to lead you fools.

  • The Plight of the Native American….or a few guys that like to wake up really early, work out, and complain about it.

    We started off with a brief mosey across the street for warm ups…

    • SSH X 30
    • Plank Jacks X 20
    • PP X 20
    • Arm Circles X 15 Forward/15 Back
    • Windmills X 15
    • Good Mornings X 15

    Route 66 – Monkey Humpers, starting at 1, increasing by 1 at each bench along the Mall.  Stopping at the 10th bench.

    Indian Run to the Fountain in front of NOMA.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    Indian Run to Carrollton and back to the Fountain.

    • Dips X 20
    • RL Stepups X 20
    • Dips X 20
    • LL Stepups X 20

    And you guessed it….Indian Run to the Little Foundry/Refinery/Foundrette.  Breaking up into 3 groups of 3 and one group of 2.  A rotation of sorts…if you will.

    3 Rounds

    • Group 1 –  LBC’s X 10….keepers of the count.  Round 3 increased to 20…or more for the show-offs.
    • Group 2 – Knee raises on the Monkey Bars
    • Group 3 – Sit ups
    • Group 4 – Pull ups

    One last time….Indian Run back to the flag.

    Announcements, Intentions, and Prayer.

    Say hi to the next Native American you see.