F3 New Orleans

Tag: The Foundry

  • Burpees & Sprints & Mary – Rinse and Repeat

    Eleven men of F3 gathered around the shovel flag in the gloom, committing to improve. There was a slight fog, but the temperature was perfect. YHC was very happy with the turnout, and after a quick disclaimer…..

    The Thang
    Mosey to the track for the Warm up, which quickly became the COP #1
    SSH IC x 31 (Because 31 is just what we do now)
    10 x Burpees OYO
    IW IC x 15
    9 x Burpees OYO
    Windmills x 10
    8 Burpees OYO
    Hill Billies x 15
    7 Burpees OYO
    Peter Parkers x 15
    6 Burpees OYO
    Parker Peters x 15
    5 Burpees OYO

    Now that YHC had the attention of the PAX, it was time to get down to business.

    Track Fun #1
    Sprint the 100M straight part of the track
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Sprint the 100M straight part
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Mumble chatter…something about Burpees

    COP #2 – Mary #1
    Partner up – wait we have 11 PAX! How do we partner up? How do these numbers work? Answer to follow…
    One PAX down and holds the second standing PAX legs for support – Leg Throws x 15 – alternate left, right, and center. Switch positions.
    On your six, lock legs and do alternating situps x 30 (15 for each PAX)
    Some of the PAX misunderstood the directions, and did additional leg throws. For this reason, YHC had those that finished do additional situps, one PAX standing on the other PAX feet. 10 x situps, then switch until all PAX finished the original leg throws and alternating situps. This was in lieu of planking….more mumble chatter.
    Once all PAX finished….Rinse and Repeat – now that all the PAX were on board with how to do it, it went smoother – so……Rinse and Repeat!

    Track Fun #2
    Sprint the 100M straight part of the track
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner
    Sprint the 100M straight part
    5 x Burpees at the corner
    Mosey the 100M curve
    5 x Burpees at the corner

    COP #3 – Mary #2
    The ladies boot camp took our turf, but YHC knows how to improvise….
    To the other smaller turf on the other side of the track!
    Partner up and 15 x Leg Throws each, followed by alternating situps x 15 each.
    Since the PAX has the hang of it now…..
    Rinse and Repeat…..They really get it now! So….
    Rinse and Repeat!
    Only a couple minutes left…..
    More Mary!
    Flutter Kicks IC x 20
    Tin Snips IC x 10 (My new favorite courtesy of HVAC)
    Mosey to the Flag….
    As the PAX approaches the flag, the eleventh PAX is doing flutter kicks! Mr Awesome couldn’t find us, but did not give up and completed the workout, joining us for the COT!

    Announcements, Intentions, Ball of Man, and Prayer.

    The day is always better when we start in the gloom…..
    Thanks for letting me lead.
     

  • Foggy Roads Ahead

    “A journey of 1,000 miles begins with the decision to start the first mile.” – Confucius

    Eight men set off to some unknown, foggy beatdown that YHC cooked up… yes, even me… i didnt even know what I was going to do!?!  Unlike Kim-Chi who said he has been planning his Okwata beatdown for 3 weeks or so.  Anyway, 0530 hours hit, and the DISCLAIMER was given.

    The Thang

    Mosey over to the track and circle up in the open rubber area inside the track.

    COP #1: Warmup

    Held High Plank in between these:
    12x Merkins IC
    12x Plank Jacks IC
    12x Peter Parkers IC
    12x Shoulder Taps IC

    Then, did:
    20x Squats IC
    9x Low Slow Single Leg Squats (Right) IC
    9x Low Slow Single Leg Squats (Left) IC
    20x SSH IC

    Mosey over to the far side of the neutral ground for some foggy Route 66.  We did two rounds with some unique exercises in between to recover…let me explain:

    Round 1: Jump Lunges – modify the “Jump” as necessary (1 rep = 1 right & 1 left).  Increase reps with the park benches.  There were 12 benches….yikes!  Plank and wait at the opposite side.

    COP #2:
    15x Standing Oblique Crunches (R)
    15x Standing Oblique Crunches (L)

    We looked ridiculous….but it was effective!

    Round 2: Dips.  Same instructions as Round 1

    COP #3: Hip Flexor Work
    15x Single Leg Marches…Hold the last one up (R)
    15x Single Leg March Pulses…Keep holding up (R)
    15x Single Leg Kicks (R)
    Flapjack to the Left Leg.

    Quick mosey back to the Warmup site, and circle back up.

    COP #4: 6MOM
    16x Putins IC
    16x Hello Dolly IC
    16x Flutter Kicks IC
    16x Wife Pleasers IC – for the tomatoes next to us

    CBS wink winking scorpion cabegallo

    16x Supermans IC
    16x Rocketmans IC

    Back to the flag, where we held the COT.  Thanks for letting me lead!

    Moleskin

    Calling all swimmers!  Amnesty is starting up an all swim workout at UNO tomorrow.  If anyone is interested, message him via email or groupme.

    Tclaps to Kim Chi for the his 2017 posting streak.  Keep it up man!

    Basin run tomorrow afternoon!  Contact Da Parish for details.

  • Two Cubed

    With FracSac looking to get his pretty face on TV on Baton Rouge this morning, YHC volunteered to be a sub Q.  YHC is usually a Birdcager on Wednesday; this was only his second or third post at the Foundry.  He’s trying to promote international amity and solicitude amongst the NOLA tribe.  It’s tough work, but someone has to do so.  Cogito, ergo ererceo.  Shorty tossed out the possibility of DJ style, but does he post?  [That question answers itself, but where was Hawg or Triple Shift or Amnesty or Wall Eye, etc.?]  So with a quick disclaimer, a PAX of seven set off for a nice mosey up Roosevelt Mall, where Tool slid on in to make a round eight.  A good number: it multiplies and divides well.

    COP1 (where there was lots of MumbleChatter, particularly from Mr. Chatterbox who was apparently still licking his wounds from the different calls to Clemson than to ND a few years back.  Suck it up: it was Alabama, for heaven’s sake: they’re supposed to lose).

    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Don Quixotes 25xIC
    • J Lo’s 25xIC
    • Parker Peters 25xIC
    • Mountain Climbers 25xIC
    • Daft Punk (for Cowbell) about 10x in quasi cadence (not really; completely F’d up, more like it)–YHC needs to work on this.  Is it one lunge on each side for an around the world for an 8 count? Or is it two lunges in front, one to one side, two rear squats, then a lunge to the other side for a six count?  SFx, where are you when we need you?
    • Arm Circles: 25xIC each direction (We missed you in this gloom this morning, Amnesty)

    Mosey to the kiddie gym for COP2.  The PAX split up into four pairs for rounds of burpees (the count), chin ups (and/or hang with arms in an L) (AMRAP), box jumps (AMRAP) and dips (AMRAP).  First round, 16 burpees; second, 12; third, 8; and fourth, 4.  [Less mumblechatter, more heavy breathing JV-style.]

    Mosey to the benches along Roosevelt Mall for COP3: The PAX split into two groups of four.  One group did 8 derkins at first bench and moseyed to second, while second group moseyed to second bench to do 8 derkins; then continue for 6 derkins at the next bench, then 4 and then 2.  Return home with same pattern, but with inclined merks instead.  [YHC noticed that the pod who started with derkins before the mosey overlooked(??!) moseying after they did their fourth/last set of derkins, but YHC is a polite HIM and keeps that thought to himself.]

    Mosey back to the kiddie gym for COP4:  Again, the PAX split up into four pairs for rounds of Imperial Squats (the count), leg lifts from the monkey bars (AMRAP), step ups (AMRAP) and rows (AMRAP).  First round, 12 Imperial Squats; second, 9; third, 6; and fourth 3.

    Sorry, no time for Mary.  Quick mosey back to the flag for Name-O-Rama, announcements, intentions, and COT.  Pretty good for a Q on the fly if YHC must say so himself.  Thanks to the PAX for keeping him honest.

    Love and peace, Jingle Vader

  • Deja Vu All Over Again

    Didn’t we just do this yesterday?  Damp, muggy morning in City Park?  Rudy Q?  Yes, this all seemed remarkably familiar.  Headlights rolling out of the fog, lining up in front of the SF (yes a real one).  This time, Da Parish was here on time.

    Disclaimer, then off to the track.

    COP 1: Warm Up with SSH x25, IW x25.  The plank-o-rama with Peter Parker, Mountain Climber, Parker Peter and Plank Walks each x25.

    Then Sprints (Hawg suggesting that today’s back-blast would merely be yesterdays all over again)

    • Lap 1: 50 sprint, 50 slow mosey.  Repeat x4
    • Lap 2: 100 sprint, 100 slow mosey.  Repeat x2
    • Lap 3: Repeat Lap 2
    • Lap 4: Repeat Lap 1

    Indian Run to the Foundry

    COP 2: Split into two groups at the Foundry.

    Group 1: Off to the Tool Wall, leg exercises and return

    • Calf Raises x25
    • Monkey Humper x25
    • Calf Raises x25
    • Monkey Humper x25

    Group 2: At the Foundry, repeat the cycle AMRAP until Group 1 returns

    • 5 Pull Up
    • 10 Dip
    • 15 Star Merkins

    Flapjack groups

    (YHC found that the mosey from the wall to the foundry was not pleasant, as he could barely feel his legs)

    Merkin Indian run back to the flag, stopping for Merkin’s IC whenever YHC hit the front of the line.  Despite the best efforts of the PAX, YHC made it to the front 3 times before reaching the flag.

    COP 3: Finish up back around the flag with

    • 10 Burpees OYO (because Shorty asked if we could)
    • LBC x30
    • American Hammer x30
    • Dying Cockroach x30

    Finish up with Count-off and Name-o-Rama

    Announcements:

    • Check the Q schedule – you may be on it
    • Check the 2017 New Years Resolution list.  Put your name on it, set a goal.  Help us all be accountable to each other.
    • Jackson Day race this week. Da Parish, FracSac, Roots, Amnesty, Tool (at least, sorry if I’m forgetting anyone).  CSAUP counts towards 2017 NYR!

    Prayer: YHC asks for blessings to use today wisely and in service of our Lord.  Help me (and all of us) be better Fathers, Husbands, Friends, Workers.  Blessings on those who work tirelessly to cure diseases and give comfort to those suffering.  Ask for wisdom and compassion to see and help those in need around us.

    As always, thank you for the opportunity to lead.

  • Mission Ispossible

    Five men gathered around the VSF this gloom.  The goal for this beatdown was to break up the Pax into smaller groups, then send them out on missions to complete.  Since we had 5, we stayed together as one group for our missions.

    DISCLAIMER

    The Thang

    Mosey over to the track for a warmup COP.

    COP #1:
    20x Seal Jacks IC
    20x Plank Jacks IC
    20x SSH IC
    20x Smurf Jacks IC

    Mosey over to The Refinery for the following circuit:
    Pullups x AMRAP
    Step Ups x AMRAP
    Dips x AMRAP
    Inverted Rows x AMRAP
    Mary x 25 IC (Timer)

    We did set #1 with Mary = Putins, then set #2 with Mary = Flutter Kicks

    Enough for now, Indian Run to the fountain by NOMA, and complete this set:

    10x Box Jumps, then Frog Hop/Step Jump up to the top of NOMA… that’s one.
    We did three!

    Indian Run back to The Refinery for one more set with Mary = Real Freddie Mercury.

    Mosey back to track for a Burpee Mile.

    Four Laps around the track + 20 Burpees in 10 min.  Do your laps/burpees anyway you want. Cowbell and Duct Tape knocked out the burpees before running laps (nice!).  Tool, Walleye, and YHC chose to do 5 after each lap.  The five of us finished the Burpee Mile at 0615, and since we had a VSF, we held the COT on the inner track.  Thanks for letting me lead!

    Moleskin

    New Years is fast approaching, and more importantly, it is EH season!  Start working on you EH form like Randy Orton:

    randy orton

  • A Pocket Full of Singles

    The Pax is fully aware I am trying to get as many miles in as possible lately.  After I gave the disclaimer they became worried that we were heading out of the park on the 610 stomp route.  No worries, I found another way to get in the mileage.

    The Thang

    After moseying to the Foundry, we partnered up for the following sets:

    • 10 partner assisted pull-ups
    • 20 box jumps
    • 30 Derkins
    • 20 Pole Dancers
    • 10 Burpees

    The exercises could be done in any order.  Once complete, the pair runs to the Refinery and does the same set of exercises.  Once you finish there, run back and do the same at the Foundry, etc. etc. and so forth.  Partners had to stay together, but the race was on to see which pair could complete the most sets.  In the end, everyone completed 4, but Bubba and Kim-Chi were the first to finish.

    We headed back to the flag for COT where we prayed for special intentions, loved ones, and peace.

    Moleskin

    Contrary to popular opinion, pole dancers are no fun.

     

  • Timer Hate

    Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC
    Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
    Let’s mosey back to the VSF. This time we hit the puddles we missed.

    Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.

  • Pimps and Zombies

    Five of F3’s finest posted for the usual Wednesday sweatfest in City Park.  Apparently many of the ruckers are still recovering…or just being lazy…or doing Zumba…or???  After the disclaimer and the usual Shorty fartsacking ridicule, our modest PAX moseyed down Roosevelt Mall and peeled off in the field for:

    SSH x50 IC

    Burpees x10 OYO

    Bear Crawl to the hill (60-70yds?)

    This had the PAX awake and ready to roll.

    Next up, mosey to the Foundry for some PIMPS:

    P – Pull Ups x5  (t-claps to Cowbell for the extra credit)

    I – Imperial Walkers x10

    M – Merkins x15

    P – Plank Jacks x20

    S – Squats x25

    Rinse and repeat twice for a total of 3 rounds.

    Towards the end of the circuit we saw a group of 20-30 bodies off in the gloomy field running our way.  All we could make out were dark silhouettes which made for an intriguing sci-fi like experience.  After determining it wasn’t a zombie invasion and it wasn’t the latecomers showing up tardy, we watched them circle up for some PT in cadence.  T-claps to whatever group it was out there….military we presume.

    Wrapped up at the foundry pull up bars with a 1 minute hang for lagniappe.

    Head to NOMA and gather up around the oval sculpture pond for a hybrid ledge circuit.  This was something new so YHC warned the PAX it would be a work in progress and expect changes on the fly.  PAX line up an arm length apart, all PAX crank out specified exercise while last guy “Indian” runs around the outer curb of the pond and re-positions on the far end of where he started.  This was tricky to explain to the PAX and even trickier to type out in this BB but it seemed to work ok.  We determined 3 (or 4?) laps was a good timer for each round then switch exercises.  Here’s how it went:

    Round 1 – Dips

    Round 2 – R Side Step w/Knee Up

    Round 3 – Hip Slappers

    Round 4 – L Side Step w/Knee Up

    Round 5 – Knee Ins

    Round 6 – Dips

    Round 7 – R Side Step w/Knee Up

    Round 8 – Hip Slappers

    Time was ticking and groans were prevalent so we called it there.  YHC just realized he failed to balance off the legs with L side steps.  To be continued.

    Indian Run back to the flag with one minute high plank to seal the deal at 6:15.

    Nothing earth shattering this am, just another solid showing by the crew.  T-claps to Duct Tape for becoming a “regular” with continued posts and also t-claps for pushing hard through the Indian Run.  Topped off the morning with a great COT and sweaty ball of man.

    Tool

     

     

     

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.

  • Foundry Timer

    YHC walked up to the Virtual SF, and was shocked and surprised for it was a huge Welcome Back Kotter for Griswold. Good to see you brother. After the Disclaimer, six men stepped off ready to grow…

    We headed to the “Baby Foundry” (BF) and had a quick warm-up:
    -SSH x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    Glad you could join us JV, and yep, it’s not Thursday and we’re not at Okwata…as always, good to see you.

    COP: at the BF, five stations, a timer on my cell for 10 sets, 1 min workout, 15 sec rest…go…
    -squats
    -pull-ups
    -box jumps
    -dips
    -burpee play
    One Cycle consisted of two rounds through. Time to take a well deserved rest. Circle up and on your six for flutter kicks x 50 IC. Then bridge…keep your hips up for a good stretch; 2 min.

    Rinse and Repeat at the BF, five stations, 2 more rounds for 10 sets, 1 min workout, 15 sec rest each station.

    Let’s mosey to the VSF. Countoff, namerama, announcements, shoutouts, and a prayer.

    REMINDER: After Saturday’s workout, a 10 mile ruck. The Iron will be sharp and glistening…