F3 New Orleans

Tag: The Foundry

  • Hitting the Wall

    We started out 6 strong – 3 ruckers and 3 non-ruckers.  Welcome back to kotter Rebel-ette.  As we moseyed to the Foundry passing the ruck on the minute, we were joined by a Carolina Conferencer, Thriller.  As we approached the Foundry the gloom gave way to a Trumpian like wall built to keep us out of the Festival Grounds.  Unfortunately the Foundry is considered part of the Festival Grounds.  I’m not sure I’ve ever considered work at the Foundry all that festive.  Maybe, I am approaching it wrong.  Anyway, the border patrol was not letting us in, so change of plans.  We headed back to our humble La Forja.  We took the long way as the Q wasn’t paying close attention.  So it may not be the big nice Foundry with the cushy rubber matting on the other side of the Wall, but it gets the job done.

    The Thang

    We stayed pretty true to the GoRuck workout for today, some core work for the first half, and upper body for the second half.

    4 sets of:

    • Squats AMRAP in 1 minute.  Ruck it if you got it
    • Flutter Kick IC x 25.  Ruckers with their ruck on stomach
    • Lunges AMRAP in 1 minute.  Ruck it if you got it
    • Big Boi Sit-ups AMRAP in 1 minute.

    Then 3 sets of:

    • High Plank aka Forward Leaning Rest x 45s. (like Tool, I’m not sure what is restful about this).
    • Pole Dance, Body Row, Bernie Sanders (rotate each set) x 45s
    • Dips x 45s…..last set was AMRAP to fatigue

    Mosey back to the flag, where we gathered to pray for: Children with Down’s Syndrome, Brady, Cowbell’s Grandmother, and those fighting addiction, specifically Shorty and his Fartsack addiction.

  • Ruck the Foundry

    We stepped off with seven and finished with eight. Wait! Who is this we see but Out For Justice. After convincing us he knew it wasn’t Saturday, we stepped off. DISCLAIMER and let’s mosey. Pax with rucks head straight to Foundry, those without run to Carrolton and then the Lil Foundry. Heard that Bubba???…the Lil Foundry….

    We had six stations with the Flutter Kicks as the timer. Keep your rucks on if you can…except the Flutter Kicks.
    Sta. 1. Flutter Kicks x 50 IC
    Sta. 2. Merkins
    Sta. 3. Squats
    Sta. 4. Pull-ups
    Sta. 5. Step ups with a ruck; box jumps without
    Sta. 6. Dips

    In the middle of our second circuit, Da Parrish showed up. Was he looking for us??? Was he on a run and stumbled upon our workout??? Who knows???!!! After two circuits it was “Play Time”…yep, Burpee Play. Drop your rucks if you have em, 15 burpees OYO. Feeling so, light…

    Time for playing is over, Round 3. Halfway through round 3 we ran out of time, but not desire… Non-ruckers run around the museum and back to the flags…ruckers take us home…

    Countoff, namerama, announcements, shoutouts, Ball of Man! See you in the Gloom!

  • Get the RUCK outta here!

    Eight of F3 NOLA’s finest gurus posted in City Park Wed am for a humpday fix.  Several of the recent workouts have honed in on GORUCK training so YHC felt obliged to do the same and accommodate the die-hards that signed up for the November GR event.  Ironically, the suggested exercises from Shorty’s GR training schedule didn’t include a ruck-pack which made logistics a bit easier to work in the running, leg, and core work.  Amnesty didn’t get the memo and showed up humping a brick-filled backpack which quickly came off.  Mumble chatter that a true Marine would still mosey with it but Amnesty’s hearing was suddenly was impaired.  Disclaimer and off in a mosey down Roosevelt Mall.

    Quick Warmup (all IC):

    Plank Jack x20, Arm Circles (x10F, X10R, X10Chinook), IPW x20, Windmills x20, Peter Parkersx20

     

    Mosey to the Refinery for:

    3 rounds of:

    Sqauts x25 (Timer)

    Pull Ups/Hang AMRAP

    Dips AMRAP

    High Plank

     

    Mosey to the Museum Steps to split off in two groups:

    Group 1:  Lunge walk around the pond/sculpture (timer…this brought the burn)

    Group 2:  Flutter Kick till group one is done (modified round 3 with LBCs since legs were all shot)

    Switch off, three rounds total.

    Re-position on Museum steps for a Plank/Merkin Circle:  PAX circles up in high plank position.  The Q starts with “1” and does a merkin while others hold high plank.  Clockwise count up to 80 for round one.  Time was ticking so round 2 was cut to 40 count.  This seemed well received by the PAX going by the laughs and groans.  Trying to get 8 grown men counting in order and in rhythm proved to be a tad difficult.

    Mosey back (1/2 mile) to the flag where YHC was hoping for a third round of Plank/Merkin circle but time expired.  T-claps to Shorty and Cowbell (a.k.a. Team Millennial) for the brisk mosey.

    COT announcements include the upcoming 2 year convergence workout for 6:30 with pancakes and coffee to follow at Amensty’s house two blocks away.  Go-Ruck coming up in November and several PAX are committed….T-claps for signing up.  Prayer for those in need and to keep us healthy.

    Hopefully this altered version of the Go-Ruck training fit the bill.  Thanks for letting me lead.

    Tool

     

  • GoRuck Training Day #3 – The Foundry

    Thanks to the wonders of the #GroupMe App I was able to get the word out to Amnesty and Shorty to bring their Rucks to the Foundry this morning.  If you are not on #GroupMe and want to be, talk to Bubba.  He is our Social Networking Q and understands all when it comes to using the interwebs to connect people.

    We showed up 7 strong with 3 Rucks for the Day #3 Training regimen.  I gave the disclaimer and we started jogging toward the Foundry.  We passed the rucks around to share the load.

    The Thang

    YHC used Shorty’s GoRuck Training guide to devise the workout.  We split into two groups.  While the first group did the below exercises the second group hit the track around the festival grounds for a fast 1-mile run.  We flapjacked and then rinsed and repeated the whole thang.

    Each exercise was approximately 50 seconds with a 10 second rest:

    • Bench Press with two rucks (a little awkward but doable with some help)
    • Burpees
    • Squats with one ruck
    • Merkins
    • Lunges with one ruck
    • Push Press with one ruck in each hand (heavy)
    • Tatum Channings
    • Channing Tatums

    Moleskin

    • #Cobains for getting the pax back late today.
    • T-claps to the Pax for knocking out 16 solid minutes of weighted exercise + 2 miles of hard runs + 1.2 miles of walk/jog/ruck (Google Maps says it’s 0.6 miles from flag to foundry)
    • The second group mixed in some press jacks with the rucks.  Looked awesome.  Should be a staple of our training
    • I think we all enjoyed the Bench Press, Burpee, Merkin sequence.
    • We miss SFx already.  I stole the 1 mile run idea from him.  In his honor I tagged this backblast with as many Foundry tags as I could find.
    • Shorty is leading the GoRuck R ‘n R day tomorrow at Okwata.  Be there to find out what R ‘n R stands for. (Fortunately Quadraphilia starts with a Q).
    • It’s Ruck Season in New Orleans so put your ruck in your truck and be prepared at all times.

    Fun as always,

    Hawg

  • Q2 – The student becomes the Teacher

    Nine PAX arrived in the Gloom on this much anticipated Q2 day, and Autumn was in the air.  Rumor has it that that Congress was considering making Q2 a national holiday, but YHC respectfully requested they stick to matters relevant to the nation, and leave the important stuff to the Men of F3!

    YHC gave his disclaimer, and the PAX moseyed to the track.

    The Thang

    Warm Up COP – IC

    SSH x 25
    Windmills x 10
    IW x 15
    Mountain Climbers x 15
    Arm Circles x 20 – 10 forward, 10 back

    Note: As the PAX started the warm up, the track was dark and YHC’s plans were in jeopardy. However, during the COP, light was cast upon our humble PAX and all was good.

    Mosey to one side of the track, and Broad Jump Burpey through the center to the other side. This was painfully fun….

    It was time for some Blackjack in the center of the track.
    11 merkins one end,run and do 10 LBC’s the other end. End with 20 Merkins one end, 1 LBC the other end.

    Mosey to the baseball diamond. Side Effects made some mumble chatter about animals, and YHC asked if he could name the movie from the quote “Build it and he will come.” Field of Dreams was the answer, which was correct, and so YHC rewarded with just that. Dividing among bases we began:

    Home Plate – 15 Burpees (the count)
    1st Base – Big Boy Sit ups (AMRAP)
    2nd Base – Merkins (AMRAP)
    3rd Base – LBC’s (AMRAP

    After one circuit, PAX moseyed to benches and:

    15 left leg step us
    15 Incline Merkins (mumble chatter about hoping for some merkins today – YHC was smiling)
    15 right leg step ups

    4 minutes remained, so time for 4 minutes of Mary – IC:

    Flutter kicks x 20
    Box Cutters x 20
    American hammer x 15
    LBC’s x 30
    Flutter Kicks x 20

    During the 4 minutes of Mary, there was mumble chatter about the girls nearby. If only Tool had his cinder-blocks, or our rocks from the uptowner, then we could have done some curls for the girls, or maybe some rows for the……well you know.

    Mosey back to the flag for COT. Side Effects is leaving us for a great opportunity in Philly, where he can cheer for a Bison that became an Eagle. Side Effects pushed me hard the first time I entered the gloom, which made me want to come back. His leadership and participation has strengthened our PAX. You taught YHC well, and you will be missed, my friend!
    Prayers for Tool and his son, for Side Effects and his family, cancer victims and families, and many others.
    Thanks for allowing YHC to Q, and thank you for letting me part of this great group. Q2 is in the books…..

     

     

  • We still honor winners

    Seven vets sprung from the gloom in City Park for another epic Foundry Workout.  No fancy themes or exciting gimmicks just some special honor planned for the Foundry winners.  While the world honors participants, we reserve respect and honor for the winners, but YHC will get back to that.

    The Thang
    Mosey to the practice track
    Bear crawl width of football field
    Plank and wait for Cowbell, who thought he could stretch while we did Bear Crawls, but YHC was not about to let him get out of Frog Hops too
    Frog hop back
    Dragon crawl (Similar to spiderman crawl, with a staggered merkin after each forward step) 1/3 width and finish with bear crawl
    15 Second count
    Lunge walk back
    Air Squats (IC) x 15

    Mosey to the Foundry
    Grab a drink
    On your own to earn your honor:
    50 Pull-ups
    50 Parallel Bar Dips
    50 Inverted Presses
    Group carry Cowbell to the drinking fountain, mosey back
    Group carry Bubba to the drinking fountain

    Mosey to the Flag
    LBC’s (IC) x 51
    Flutter Kicks (IC) x 31
    Dancing Chilicuts (IC) x 10

    While there wasn’t much variety, but the Frog Hops and 3×50 at the Foundry SUCKED if I may say so myself.

    Announcements:
    Read your email already!

    Shout-Outs:
    Tool’s family and son
    FracSac friends and family with cancer
    Praise for our many blessings
    Those in BR still in need

    Mumble Chatter:
    Much mention of Cowbell being a Millennial as he finished minutes ahead of everyone at the Foundry.

  • Better Sore Than Sorry

    “Sweat is just fat crying”  -DaParish

    Five brave souls converged on the northwest corner of Pontiff this am for another no-run workout with hopes of seeing plenty “tears of fat” aka sweat.  YHC’s mission today was to try a few new things while digging deep to push the PAX through a respectable beatdown.  Everyone trickled in right at kickoff, including SOGO who’s been on a hiatus due to work schedule…t-claps for posting and welcome back.  After the disclaimer, we circled up for a twist on some regular warmup exercises:

    Warm-up (All IC):

    Windmills x10

    Arm Circle Progression – Forwardx10, Reversex10, Chinook(overhead)x10

    Squat Progression – LS Squatx10, Squat Kickx10, Squat Jumpx10

    Plank Position – Shoulder Tapsx10, Plank Rollx10, Plank Jacksx10

    Burpees x10

     

    Grab a medium rock and back to the circle for 4 rounds of Curls and Rows w/ a few Squats all IC:

    Curls x25, x20, x20, x15

    Rows x25, x20, x20, x15 

    LS Squats x25

     

    Re-position 50yds away and line up for some quality time with Boss Keen:

    Boss Keen’s Rockpile – 2 rounds (back and forth) standing up, 1 (or2?) round sitting down (RT position)

     

    Line up in outfield where YHC introduced the PAX to something he found on the F3 website.

    Bearpees (Mix of Burpees and Bearcrawl):  Start w/1 Burpee followed by a 4ct Bearcrawl, increasing the Burpee count by 1 and keeping ratio at 1:4 across the field.  When we hit 6 at the far side of the field, we broke for a few quick inspirational quotes (see below) and then worked our way back with rounds 7-10….lots of sweating, grunting, and panting on this one.

    Once done, there was mention of Drew Brees and the number 9 but the PAX wasn’t falling for that so after grabbing the rocks it was back to the circle with just enough time for:

    Curls IC x10, rotate rock to left, Curls IC x10, rotate…5 rounds total.  The trading of the rocks was a random call due to various mumble chatter about rock size and also due to the fact that YHC’s rock split in half by the chain gang….plus YHC felt like a chump with his half rock and wanted to insure consistency for the entire PAX.

    COT started off with a recap of some of motivational workout quotes we kicked around throughout the beatdown:

    “You have to push past your perceived limits, push past the point you thought was as far as you can go.”  -Drew Bress

    “Better sore than sorry”  -Anonymous

    “Weakness is pain leaving the body”  -Amnesty

    YHC mentioned how the PAX pushes himself and others to do more than they would typically do on their own.  T-claps to all of the Q’s for keeping the workouts interesting and worthwhile.  COT ended with shout outs for those in need and gave thanks to the sky Q.

    Moleskin:  Mumble chatter today attempted to determine if “rows for the hoes” (the cousin to “curls for the girls”) actually excites any women but the conclusion only rendered something about a tramp stamp.  I guess that remains to be determined.

    Till next time,

    Tool

     

     

     

  • VQ Day – V is for Victory……

    The day to step up and take the Q arrived.  I arrived in the gloom first, hoping other members of the PAX would post for this monumental occasion.  YHC was not disappointed, as a total of 4 PAX posted.   Amnesty planted the flag, signifying that all would be well in the gloom this day!

    YHC gave his disclaimer, and we moseyed down to a fresh cut grassy area, void of any lakes from the monsoon that plagued the city the day before.

    The Thang

    Warm Up COP

    IC

    SSH x 25

    Windmills x 21

    Imperial Walkers x 25

     

    Warmed up PAX moseys to the Foundry to engage in 4 stations.

     

    Burpees – 10 count

    Squats – AMRAP

    Derkins – AMRAP

    Box Jumps – AMRAP

    After one revolution, PAX moseyed to the benches for:

     

    10 – Dips

    15 – Incline Merkins

     

    Return to the Foundry for a rinse and repeat of the 4 station fun.

    Once complete, the PAX moseyed to the street to create the world’s second smallest Indian Run.  That’s right, 3 is the smallest, ‘cause 2 PAX just doesn’t qualify……

    Indian Run back to the vicinity of the flag, then mosey onto the baseball diamond for The Field of Dreams.  (YHC placed bases ahead of time to stay clear of the lakes from the previous days torrential rains.  After seeing Sharknado over the weekend, we didn’t want to chance an incident….)

     

    Homeplate – 15 count Burpees

    1st Base – Squats – AMRAP

    2nd Base  – Merkins – AMRAP

    3rd Base – LBC’s – AMRAP

     

    After one refreshing revolution on the diamond, it was off to the casino (track) for a round of blackjack.  Starting near the pole jump mat, PAX did 1 merkin, ran across field for 20 LBC’s, ran back for 2 Merkins, and across for 19 LBC’s…..each evolution always adds up to 21…..aka Blackjack!  The PAX was only able to get about halfway through the game, as time expired.  The PAX moseyed back to the flag for the COT.

    Final count at the flag equaled 4 ½ PAX.  Side Effects reported posting at the other Foundry, he didn’t know I was going to choose the haunted, creepy Foundry closer to our planned fun….

    Prayed for Cancer victims and families, for Tool’s son, for the souls of those recently passed, including the young girl at Country Day that committed suicide, and asked to give Bubba strength in his fight to speak for the unborn.

     

     

     

  • Foundry x 4 Rounds

    I haven’t seen any S/F’s in a while. We need an inventory of who/where the S/F’s are? Sound Off!

    The Q, YHC, ran up to the Virtual S/F (VSF) just in time to make the DISCLAIMER and six of us stepped off.
    In the ball field, cuz of the cut grass, we circled up for our Warm-up COP…glad you could join us Mr. Awesome.

    ONE ROUND:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Let’s mosey to the Baby Foundry for a round of Pain. Two PAX at each station, except the Q:
    -Pull-ups x 10 or AMRAP
    -Box jumps on bench x 10
    -Dips x 10
    -Arm hang knee ups on Monkey Bars x 10
    Mosey to nearby benches:
    -Side Step-ups x 10 right leg
    -Merkins x 10
    -Side Step-ups x 10 left leg
    THAT WAS THE FIRST ROUND. RINSE AND REPEAT X 3 (that’s a total of four rounds for you Common Core Math guys).

    Mosey to the median across from the VSF and let’s do some Mary:
    -LBC x 30 IC
    -Hello Dolly’s x 20 IC
    -Flutter Kicks x 20 IC
    -Heal Touches (Penguins) x 20 IC

    Countoff, namerama (named FNG: Dancing Queen), announcements, shoutouts and a prayer. We prayed for Cable Guy and his family whose wife passed recently.

  • Triangle Builder at the Foundry

    Five Foundry regulars and two uptown intruders joined the PAX for a post YHC birthday beat-down at the Foundry.  Cowbell was again suckered into posting while Shorty lay comfortably in his bed counting sheep.  Without OSHA YHC was quite nervous he may unknowingly subject the PAX to unnecessary dangers, but we must go on…

    The Thang:

    Mosey to the Javelin Throwing Pad at the Practice Track
    Side Straddle Hops (IC) x 20
    Peter Parkers (IC) x 20
    Imperial Walkers (IC) x 20

    Mosey to the Straightaway
    YHC offered the choice between 400m Intervals (with the memory of 800m intervals fresh in some of the PAX minds) ……. or…… upper body work at the Foundry
    PAX went with the Foundry, imagine that!

    Mosey to the Foundry
    Set #1 of 11’s: Pull-ups/Dips and Crunchy Frogs
    Supermans (IC) x 10
    Set #2 of 11’s: Dips/Pull-ups and Dr. W’s (bad idea)
    Dancing Chilicuts (IC) x 10
    Set #3 of 11’s: Low bar rows/Perkins (merkin in pike position- feet on bench and six pointed straight up away from the Big Ball, should isolate the shoulders) and Putins
    Set #4 of partial 11’s: Perkins/Low bar rows and LBC’s

    Mosey to the Flag
    Seal the Deal the exhausted way: Flutter Kicks (IC) x 30

    Mumble chatter
    The PAX informed YHC that he can’t add (at least not at 5:40am), as he instructed the PAX do start with 11 crunchy frogs and 1 pull-up

    Shout-Outs
    Frack Sack – family and friends battling cancer
    Tools family and son
    Families suffering through flooding damage
    Other that YHC is sorry that he cannot remember 5 days later, but the Good Lord still remembers them