F3 New Orleans

Tag: The Foundry

  • Humping Blocks on Hump Day

    For those who read this title and thought of something x-rated, get your mind out of the gutter.  For the rest of those who enjoy G-rated backblasts, here’s what happened:

    Seven F3 gurus posted at City Park this am for the usual Wednesday fix.  Typical mumble chatter as the PAX walked up, including some kotters to Shorty who has been fartsacking and/or “working” early in the am.  After the disclaimer, off in a mosey down Roosevelt Mall with a detour for a quick warmup COP (all in cadence):

    SSH x40

    IPW x30

    Arm Circle x20

    Windmill x10

    YHC wanted to allocate as much time as possible for the main part of the beat down which included a truck full of cinder blocks parked at the end of RM.  This would be the second time F3 NOLA had a date with these masonry masterpieces.  Time to glove up, grab a block (all opted for the larger 28lb variety), and lift overhead as we walked to the nearby field.  YHC cautioned the PAX to watch dropping the blocks on their heads since these had to go back in stock at work and it would be difficult to resell them if they were cracked or stained with blood.  Circle up for round 1 of the block party (all con el bloque):

    Row x30 IC

    Squat Press x20 IC

    Curl x20 IC

    Side Step w/Knee Up x30 IC

    Rinse and Repeat

    Quick breather then paired up for more cementitious bonding:

    PAX 1:  Farmer’s carry two blocks to top of hill (approx 50 yds), crank out 10 burpees on hill, farmer’s carry back, plank and wait for…

    PAX 2:  Run to old Foundry (approx 150 yds), crank out 10 pull ups/hangs or AMAP, run back.

    switch and repeat.

    YHC hoped to squeeze in another round of these but time was ticking so the pairs lined up 10ft apart facing each other for an alternating block circuit:

    Squat w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Lunge w/block x30 OYO/timer while partner block swings (kettlebell style).  Switch.

    Had to also scratch round two of these after looking at watch which showed just enough time for a quick round of Mary:

    Russian Twists w/Block x20 IC (good stuff)

    Knee Ins while sitting on block x15 IC (awkward and ugly)

    Cockroach Crunch LBC Block Press Supreme…x20 IC (good stuff)

    T-minus four minutes so grab your block, lift it overhead, and start pressing all the way back to the truck.

    Indian Run back to the flag.

    COT included prayers for everyone going back to school, those battling medical issues, and YHC’s son.

    Mumble chatter highlight:  When YHC asked the PAX for confirmation on proper row form, some questioned Walleye’s input claiming he was trying to drum up business rather than see us go injury free.

    Moleskin:  It will be interesting to see if Team F3 Uptown ever decides to keep up with the Joneses by incorporating boulders or concrete blocks into an Audubon workout.  Until then, we can only assume they are not capable of such things and will leave the heavy lifting to those of us north of Claiborne Ave.

    Thanks for letting me lead.

    Tool

  • Beachy Murph

    Six F3 veterans surfaced for the 1st portion of an F3 2-a-day in City Park, a light showing but understandable considering the fierce competition expected this evening.  Thinking it was a little late to improve “The World’s” long distance running for the CSUP this evening, YHC set his eyes on options for the next possible Uptown v the World (Murph or the bi-annual fitness test anyone???).  The fact that YHC is headed to the beach next week may have also been a factor.

    Disclaimer
    Lengthy discussion of the workout, thankfully with no demonstrations necessary.

    Modified Murph (OYO)
    Mosey to the Foundry (0.7 mile)
    100 Pull-ups (Low bar rows to modify)
    200 Merkins300 LBCs and/or Dying Cockroaches (sparing our legs for tonight)

    Extra credit OYO while waiting for the 6:
    Decline pike merkins or inverted shoulder presses
    Superman’s

    Entire PAX Extra Credit:
    2 minutes of planking including on left and right with arm raises
    Dr. W’s (IC) x 15
    Flutter Kicks (IC) x 15
    Uptown style stretching (3 minutes)

    Mosey to the Flag

    OSHA Safety Minute:
    Do not wear open toed shoes on Bourbon Street.  Allowing the “party gravy” to contact your bare skin may cause “Hepitoes.”

    Announcements:
    Discussion of the NOTC Event tonight

    Prayers
    Brady and entire Tool Family
    Unity in our Country
    Traveling mercies

  • Suck It Up Buttercup!

    (more…)

  • Steel City Sweat Fest

    Eight Wednesday regulars posted in the steamy City Park gloom this am. After the disclaimer, we were off in mosey down Roosevelt Mall. Circle up on the neutral ground for a warmup COP:

    SSH x30 IC
    Windmill x20 IC
    IPW x20 IC
    Arm Circles X20 IC
    Low Counrty Crab x20 IC

    Mosey over the the mini-foundry (or distillery or whatever it’s called???) for 3 rounds of the following circuit:

    Pull Ups
    Box Jumps
    Dips on parallel bars
    Burpees x8 (timer)
    Hanging Knee Ups
    Squats

    Sweat was prevalent at this point. T-claps to Amnesty on the silent 30 second countdown. Well played and way to catch your breath.

    Walk to the nearby cluster of steel NOPD barricades, grab one, and circle up in the field. YHC had been eyeing these up the past month and decided to try some exercises similar to Rock City. The sweaty hands of the PAX made for an awkward grip on the steel cross members but we decided to give it a go anyway.

    Curl x10 IC (didn’t work well)
    Squat Press x15 IC (worked so-so)
    Sit up and touch top of barricade x20 IC (worked ok…slow cadence needed)
    Bench Press Barricade x15?
    Declined Merkins (feet on top of barricade) were next on the list but after a quick assessment of the barricade’s stability, we opted to play it safe and knock out some steel-free Mary:

    Flutter Kicks x25 IC
    Box Cutter x20 IC
    Pickle Pounder x20 IC
    Penguins x20 IC

    Abort the remaining planned exercises w/barricdes since they seem to lack the wow factor. Lesson learned. Deposit barricades back to proper spot and take a recovery walk to Roosevelt Mall while raising the roof with air presses.

    Line up for a half-mile Indian Run down RM , around the circle, and back to the flag. A few minutes left so we cranked out LBT x30 IC followed by a 2 minute plank-o-rama.

    Announcements include upcoming Spillway Run on 7/17 and F3 sponsored Summer Series Race on 7/20. Also, the Q-List has some empty slots in the next few weeks so PAX are encouraged to sign up to lead. By committing in advance to Q a workout or run a race, one is less likely to fartsack and slack off.

    Shout out and prayer included YHC’s son Brady, Awesome’s wife, and safe travels for those on the road.

    It was a good way to start the day.

    Tool

  • Get Inverted or Go Home

    A fantastic five F3 veterans surfaced through the hot and humid gloom.  Although they are not superheros, they showed superhuman discipline and determination to show-up on this morning.

    Disclaimer and YHC had planned on at least a PAX of 12 so adjusted on the fly.

    Mosey to nicely trimmed patch of grass
    Side Straddle Hops x 20 (IC)Plank Jacks x 20 (IC)
    Low Slow Squats x 30 (IC)

    Mosey to the Foundry
    Cycle #1: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Pull-ups
    Dr. W’sParallel Bar Dips
    Hollow Reps (like Boat or reverse of Superman)
    Superman

    Cycle #2: 2 sets of 30 seconds of work and 10-15 seconds of rest at each station
    Hanging Controlled Swings on round 1 and “Kippling” (or swinging) pull-ups on round 2
    Box Cutters
    Hip Slappers (Feet up on 4 foot bar)
    LBCs
    Merkins

    Cycle #3: 1 set of 30 seconds of work and 1 set of 25 seconds of work
    Hanging knee-ups
    Lunges
    Inverted Presses (Feet up on 5 foot bar)
    Parallel Bar Merkins (OSHA issued safety warning and provided safety modification for PAX, cited need for waiver)
    Slow Scissor Kicks

    Mosey to the Museum
    Using a partner kick up into hand stand against museum wall and hold

    Mosey to the Flag

    COT
    Announcements: lots of events in July – Mud Run and NOTC 2-miler (check NOLA F3 emails for complete list)
    Shout-Outs:
    Tool’s Family and his son Brady
    Bubba and his pro-life work

  • You Don’t Have to Spell it, Just Do It!

    Yes, the title of this workout sounds like something an Arkansas High School Football Coach might have said at some point in history.  I digress…

    A baker’s dozen (13) NOLA F3ers surfaced from the gloom and proved victorious in their first two battles of the day (alarm clock, then fighting for parking spots with the bootcamp ladies).  However, the true question was, could they be victorious in another Classic Foundry Workout!

    Disclaimer – I just pretend to be a professional

    Mosey to The Foundry

    Plank for 6
    The obligatory COP: Side Straddle Hops (IC) x 30 and Imperial Walkers (IC) x 30

    Partner-up for Cycle #1:
    Partner #1: Mosey on Festival Grounds Trail to the picnic pavilion and return, 1/2 mile (okay ….. 0.44 miles according to www.geodistance.com)
    Partner #2: As many cycles as you can of 5 pull-ups, 10 merkins, and 15 air squats until partner returns
    Obvious objective: Complete more cycles than your partner!
    Switch activities
    Plank for 6

    LBC’s (IC) x 30

    Partner Cycle #2:
    Same as the first, some partners modified low rows for pull-ups
    Plank for 6

    Bogey gave us 20 with only a couple of missed/repeated numbers

    Flutter Kicks (IC) x 30

    Partner Cycle #3:
    Partner #1: Mosey across field to The Black Fence and return, 3/20 mile (thank you geodistance)
    Partner #2: As many cycles as you can of 8 dips (parallel bar or bench) and 10 lunges
    Switch
    Plank for 6

    Extra Credit: AMRAP Partner Assisted Pull-ups

    Mosey to the Flag
    LBC’s to wait for 6
    5 Burpees b/c Cowbell said there was 5 seconds left (Truth be told when asked what time it was, he said “Wait a few seconds”)

    COT
    The usual announcements
    The henceforth obligatory OSHA Report: Drink plenty of fluids 8oz/hour and adjust up if your urine is yellow or darker, I believe the color orange may have been mentioned
    Prayer for the family of the 2 year old child in Orlando

    T-claps to: Ragin Cajun for posting the day after his first F3 workout, Cowbell for doing 25+ Pull-ups (although he has less distance to travel), and Bubba for doing burpees as he hurried to his car.

  • Feel the Bern

    8 men met in the Mid-City Gloom this morning.  Missing a few of the neighborhood regulars, but glad to see Shorty back from his Anniversary Vacation.  We can’t live everyday in paradise.  Growth happens in humidity and suck.

    The Thang

    Given the warm-ups Q’d by JV and Tool earlier in the week, I felt the need to show that my Arkansas education taught me to spell (at least some basic words); however, as you will learn later, it did not teach me to count that well.

    Warm-Up COP

    • Peter Parkers x 25 IC
    • Up Jacks (RL x 30 IC, LL x 30 IC)
    • LBC x 40 IC
    • Low Country Crab x 25 IC
    • – (aka Plank) x 80s
    • Up Downs x 10
    • Parker Peters x 25 IC
    • Superman x 80s

    Mosey to the Refinery and partner up for some Rocket Man – The true Rocket Man as taught to us by Yuengling is 45 seconds at 100% effort followed by 15 seconds of rest.  We modified this workout to do 40/20.

    Stations – each partner flap jacks before moving to next station.

    • Muscle-ups/Jump Pull-ups (YHC tried to demonstrate a Muscle-up.  Fail.)
    • Box Jumps
    • Pole Dancing (aka The Sloth when modified.)
    • Monkey Greeters – The idea was to face each other while hanging from the monkey bars and then alternate shaking hands with one another.  This proved difficult for all and modifications ensued.

    Mosey to the Foundry, and grab something to hang from.  Your not out until your arms are fully extended or you let go.  Once you are out, start doing burpees until the last man falls.  In honor of the close of the State Primary Season, I’m calling this the Bernie Sanders.  Named for the man that refused to drop out.  T-claps to Cowbell for being the last man standing  hanging.  #FeelTheBern

    Northshore Jack Webb – 2:1 Ratio x 10.  #FeelTheBurn.  #Progressive.  YHC praised Bubba’s Alabama education, as he quickly figured out the number of Air Presses required if the ratio is 2:1.  Then YHC’s Arkansas education got in the way as he flubbed the count after 3.  Arkansas, 49th in Education, #1 in my heart.

    Another round of Bernie.  This time do x-fit push-ups once you are out.  T-claps to Cowbell for defending his title and becoming our presumptive nominee.  What are we nominating him for?  Not sure.

    Mosey to the area near the old tee box for some Mary:  Flutter Kicks x 15 IC; Slow Freddies x 10 IC.

    That’s enough Mary.  More Jack Webb NS style.  We made it to 9 before time ran out.  #RoomToGrow.

    Mosey down Roosevelt Mall back to the flag.  No matter how many times I run down Roosevelt Mall it will always be longer than I think.

    COT

    Romans 3:21-26

    Naked Man Moleskin

    Some ideas don’t work.  Cowbell is a failure, but he’s still better than the rest of us.  Shorty has the Q tomorrow and he better be lying about the Jack Webbs.  Glad I wrote most of this last night – arms are shaking.  The irony of this workout is that we didn’t actually do any pull-ups.

     

  • The Classic Triangle Builder

    Five determined (and thankfully patient) veteran warriors gathered with one FNG to wade through the crowds of runners, spectators, and “runners” of the Crescent City Classic (Shorty, Cow Bell, Roots, Bad Moon, and others? – you easily could have joined us and still run the 6 miles).

    We established home base and made our presence known by planting the Red, White, and Blue next to the Peristyle, YHC gave the disclaimer and we were off.

    Mosey for about 50 yards to the south end of the Great Lawn to give late arrivals a stationary target.

    Circle Up
    Side Straddle Hops (IC) x 35
    Imperial Walkers (IC) x36
    Pickle Pounders (IC) x20 (for Amnesty who stayed home)

    Mosey to the Foundry (joined by our 7th participant of the morning – Little Pig)
    PAX OYO Circuit: 40 Pull-ups (modified as necessary) and 50 parallel bar dips

    Mosey to the drinking fountain on Roosevelt Mall (so the Catholics that fasted yesterday could get some extra fluids)
    YHC started hobbling on his right leg (apparently I cannot do pull-ups without straining a quad!!) so all additional workout plans were modified accordingly and PAX had extended plank and wait times.

    Route 66 with Hip Slappers (OYO) along Roosevelt Mall Benches (we probably got some strange looks from passer-bys, but were too focused on making loud slaps to notice)

    Mosey to the Track
    100m Sprint…… of Bear Crawl

    Mosey back to Roosevelt Mall
    Route 66 with Decline Merkins (OYO)
    At the end of which PAX member told a passer-by “Good Luck” and in return “Thanks and good luck with whatever you are doing!”

    Mosey to NOMA Side Steps (quick detour to greet Wombat who was working the Classic)
    Divide in two groups:
    1) LBC’s (OYO)
    2) Ascending Modified Tooth Fairy up the NOMA Side Steps

    Mosey to Great Lawn
    6MOM:
    Dr. W (IC) x 12
    Superman (IC) x 12
    Dying Cockroach (IC) x 24
    Dancing Chilicuts (IC) x 12

    Mosey to the Flag
    Number-off and Nam-o-roma

    Announcements:
    4/1 – F3 Apparel orders due – we only have 2 orders so far, need 12
    4/1-2 – Hogs for the Cause- many of our boys are participating
    April 16 – Mud Run in BR
    May 7 – The North Carolinians are coming

    Prayers:
    Easter Weekend and that we would all focus on the 3rd F especially this weekend with family and church family

    Parting Thoughts:
    YHC apologizes to the PAX for what felt like a slow moving and dispirited workout.  Hopefully, “Torture on the Track” will be back on in 4 weeks.  See ya’ll in a few weeks!

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 60 Minutes of Glory with the Bad Rep

    For sixty minutes of glory, six mighty men of valor slew thousands of Big Easy Fartsackers with grit, determination, and brotherhood once again, without a flag.  Apparently our normal PAX could not handle a little change in temperature or YHC is getting a bad reputation for Qing workouts.

    The Thang

    Mosey to the Pop Band Stand
    30 Imperial Squat Walkers (IC)
    30 Side Straddle Hop Burpees (IC) = 10 burpees

    Detour by the non-existent flag to see if the African American Lady in a Chevy Blazer was one of you Fartsackers!

    Mosey to The Foundry
    Partner up, rotating between working in the foundry and running approximately 300 meters to achieve the following numbers (since YHC modified the numbers there were overachievers):

    50 Pull-ups – Modify options: Round 1: Jump chin to bar with a slow drop; Rounds 2+: 3 low rows = 1 pull-up
    100 Modified Balls to the Wall – Feet up on 4 foot high bar
    100 Bar Kicks – Modify option: knee-ups
    150 Parallel Bar Dips – Modify option: bench dips

    30 Second count

    Mosey to the Side Museum Steps

    Partner 1: Rocky Balboa
    Partner 2: Modified Tooth Fairy (Bearcrawl instead of Hopping and adding another merkin at each step): 1 Merkin on 1st Step, 2 Merkins on 2nd Step, etc. up to 15th Step (120 Total)

    20 Second Count

    Mosey to the Great Lawn

    CoP for 6MoM:
    Dr. W (IC) x 12
    Dancing Chilcutts (IC) x 12
    LBC (IC) x 24
    Superman Reps (IC) x 12
    Flutterkicks (IC) x 36
    Superman Hold for about 30 seconds

    To get in the Valentine’s Day Spirit:
    Tunnel of Love x 3 crawls each

    Mosey to the Flag Sans Flag

    Idle Chatter:
    YHC said he would start bringing a Swedish Flag because maybe a dose of Socalism will get one of our Republic Patriots to remember the Red, White, and Blue!

    Shout Outs:
    RY’s Aunt Julie
    YHC’s Father
    OSHA’s Wife
    Bubba’s Wife

    T-claps to Risky Business for not giving up on the Modified Tooth Fairy despite it being his second post.