F3 New Orleans

Tag: The Foundry

  • City Park Fitness/Frigid Test #1

    Ten veteran F3’ers braved the frigid (for NOLA) 39 degree temps to measure themselves versus the fitness standards of our nation’s greatest warriors.  Believe it or not JV posted in a parka, snow pants, and snow shoes (practically, at least relative to his normal attire) and at least our friendly Arkansan wore shoes because he didn’t post in much else.

    Mosey to Great Lawn

    Circle up for

    Side Straddle Hops (IC) x 25

    Imperial Walkers (IC) x 25

    Mosey to the Foundry

    The Test:

    1. Maximum Sit-ups in 2 minutes (On Marine Corps and Navy Seal PFT)

    Partner-up – Partner 1 Perform Maximum Sit-ups in 2 minutes with Partner 2 holding feet

    Switch and repeat

    Top Scores: Hawg 94 and Jingle Vader 75 (Minimum Standards: 45-Marine Corps and 52-Navy Seals)

    Recover 30 seconds to record reps performed

    Split PAX between Push-ups and Pull-ups

    2. Maximum Push-ups in 2 minutes (On Navy Seal PFT)

    Top Scores: Jingle Vader 100 (Minimum Standard: 42-Navy Seals)

    3. Maximum Pull-ups w/o dropping off bar (On Marine Corps and Navy Seal PFT)

    If completing less than 5, PAX did low bar rows to put work in

    Top Scores: Side Effects 22 and Maverick 12 (Minimum Standards: 3-Marine Corps and 8-Navy Seals)

    1 minute rest to record scores and line-up for run

    4. 2-Mile Run (approximately: 2 laps around Parade Ground Trail, starting and finishing at Foundry)   Note: Marines run a 3 mile course and Seals run a 1.5 mile course

    Top Score: Hawg 14:54 (Minimum Standard Pace: Marine Corps 20:00 and Navy Seals 15:20)

    Early finishers did extra credit work on pull-ups, dips, push-ups, sit-ups, and low bar rows.

    Completion of Fitness Test (7:10am)

    30 second count

    Dr. W (IC) x 10

    Mosey to Front Museum Steps

    Route 66 (actually 55) from Museum Steps – Jump Squatting at each light post on right side of drive in front of museum and running back to Museum Steps

    Plank and wait

    LBC’s with hold on 1 count (IC) x 20

    Flutter Kicks (IC) x 20

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Mosey to the Flag

    Announcements:

    The usual schedule

    King Cake Festival holding Gladiator Games

    Shout-outs:

    Kimchi’s new baby

    RY’s Aunt Julie

    Osha’s wife

     

    Idle Chatter:

    “They usually measure these standards on like 18 year olds right?” – Bogey

    “Wait that was only 1 minute!!!!” – PAX

    “Can I cheat on the pull-ups?” – Heisenberg

    “Can we complete an entire F3 workout without a single burpee?” – From Rudy’s general direction as we moseyed back to the flag

    Test Summary:

    Number of PAX Members reaching Marine Corps / Navy Seals Minimum Standards (# “Competitive” for Navy Seals):

    Pull-ups: 6 / 2

    Sit-ups: 7 / 7

    Push-ups: — / 7

    Run: 9 / 3

    If you would like your individual numbers, please email me to let me know caswen@hotmail.com.  Otherwise I will maintain this record and we can revisit the test in about 6 months.  Until then, pull-ups and running are clearly two areas where we can improve as a group.

  • Run DMC in the House

    Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix.  After the disclaimer, off we went to the Great Lawn for a warmup COP:

    SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.

    Short mosey over to to Sculpture Garden to grab some ledge.  Box Jumps for 1 minute.  Blood was flowing at this point.

    Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body.  Goal was 10-15 of each rep:  Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line.  T-claps to those who hit the monkey bars for extra credit.  After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:

    In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY.  This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position.  To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ).  With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics.  Needless to say it was a long three minutes, with most having to modify with a knee hold.  YHC envisioned this as more of a core thing but it wound up being a leg thing too.  Not the smoothest routine but it was something different.  Would have been way more “bitchin” with an old school boom box.  Lesson learned.

    Mosey OYO back to foundry for another round of upper/lower body reps.

    Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water.  Great view and great way to see the sun coming up.  YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between:  Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins.  The sweat was dripping at this point.  YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary.  This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”.  This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track.  After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.

    Mosey to the flag.

    COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife.  Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.

    Definitely a good way to start the day.  Thanks for letting me lead.

    Tool

  • A Breakfast Earned

    Thirteen men stepped off looking to improve themselves on the way to earning a big breakfast. After the Disclaimer we moseyed to the front of the museum for a COP:
    -SSH x 30 IC
    -IPW x 30 IC
    -J-Lo’s (fka Pickle Pounders) x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push-ups x 20 IC
    During the COP, Redfish came rolling in hot on his bike and then Mr. Awesome trotted up…welcome my friends.
    It’s been too long so we headed to the Foundry. With 14 men, we divided into 2 groups of 7. One group engaged the foundry and one group did BLIMPS and then we switched.
    Foundry: plank up in a line and follow the leader…
    -Pull-ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows 10 or AMRAP
    -Traverse the Monkey Bars and plank and wait
    BLIMPS:
    -Burpees x 5
    -Lunges x 10
    -Imperial Walkers x 15
    -Merkins x 20
    -Plank Jacks x 25
    -Squats x 30
    SWITCH. When done both routines, time to hit the bricks with 10 burpees x 2 at both ends of mile running path. Back at the foundry everyone did another set of pull-ups and caught their breath just in time to mosey to the track for some Hades.
    1000m of Hades: sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, we hit the other outdoor gym for more pull-ups, dips and rows. At this time we came across Bueller who joined us for the finish. Regretfully, time dictates we head back to the shovel/flag, but not without a little Mary.
    -LBC x 20 IC
    -Wife Pleasers (or as …. informed us they call it ‘Homer to Marge’) x 20 IC
    -Superman and hold
    Sprint to the Shovel/flag

    COT: Count Off, Nameorama, Shout Out. Prayed for Brooks, Goose’s infant with a heart condition, and RY’s aunt with breast cancer. Time for breakfast. The pax headed to YHC’s house nearby where Side Effects cooked Swedish Pancakes, Tool provided the coffee and YHC scrambled eggs. A couple of M’s (including mine) and .2s showed up to enhance the F2 experience. Bonds are formed with the shared misery of the beatdowns, but they are enhanced with the socializing and the sharing of a meal. This needs to become a tradition. The next F2 being planned is a Christmas/Holiday Party.

    See you in the Gloom!

  • Heed the Athenian Beatdown

    Seven tried, true, and trusted warriors of our fine city banded together on this cool fall morning to prove that the “Spartans” had nothing on toughness or fitness.  They were joined in short order by a warrior from a foreign land (South Carolina) who quickly proved himself worthy of the battle.

    “What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”- Pericles to the families of the dead after the Athenian War

    First Athenian Workout Tip: Workout drunk or hung over (The Q did not provide the warning nor the means to comply with this tip)

    Second Athenian Workout Tip: Workout to music (which we accomplished for the leg portion of the Thang)

    THE THANG:

    Sudden Change

    Mosey to the Great Lawn

    Imperial Squat Walker (IC) x 20

    Happy Jacks (IC) x 20

    Mosey to the Foundry

    1 and a half cycles (everyone did 3 sets of pull-ups) of 30 seconds OYO through below stations:

    Pull-ups, Bear crawl, Low rows, Merkin bulldogs, Pull-ups, Flutter kicks, Crab walk

    Mosey to the Singing Tree (Our music) w/ a Sudden Change en route:

    Low Slow Squats (IC) x 20

    Squat Jumps (OYO) x 10

    Daft Punk (Follow Q w/o cadence) x 10 cycles

    Lunge Jumps (OYO) x 10 each leg

    Mosey to NOMA Side Steps w/ a Sudden Change en route:

    Half PAX: Toe Touches on Curb (OYO)

    Half PAX: Hand walk up and down museum steps (drag legs behind) (OYO)

    Switch

    Partner-up – wheel barrel up museum steps and switch (OYO)

    Mosey to Foundry

    Half PAX: 10 Hanging Leg Raises and 5 Hanging Knee-ups (OYO)

    Half PAX: Lying straight leg hip thrusts (OYO)

    Switch

    Box Cutters (IC) x 15

    Dancing Chilcutts (IC) x 10

    Dr. W x 10

    Canoe held for 20 sec

    10 second count

    Canoe / Superman x 2

    Mosey to the NOMA Fountain

    Decline Merkins (OYO) x 10

    Dips (OYO) x 10

    Hip Slappers (OYO) x 10 each side

    Decline Merkins (OYO) x 10

    Dips (IC) x 20

    Mosey to the Flag

    Announcements – The usual workouts for the week with Saturday being CONVERGENCE.

    Shout-outs: To our brothers battling for the day in Mobile.  For our brothers and all the families in South Carolina experiencing loss and trying to recover to normal life.

  • To Hades and Back

    Our brother, Reveille, was scheduled to take the Q, but a family situation took precedent. I took the Q and hope I presented a Rev-style beatdown. We had 10 men show up, to include FNG-Kid Rock, willing and eager to get started.

    DISCLAIMER and mosey to the lawn in front of the museum. A couple guys hung back to bring up FNG-Kid Rock as he rolled in hot. As we began the COP, Hawg mentioned that Mr. Awesome was on his way….after the usual Pit Stop.

    COP, IC:
    -30 x SSH
    -30 x IPW
    -20 x Peter Parkers
    -20 x Arm Circles (10 each dir.)
    -20 x Pickle Pounders (can we please change the name of this one?)

    Mosey to the outdoor gym behind Christian Brothers for some Foundry. Line up in the plank and follow the leader:
    -10 x pull ups or AMRAP
    -10 x dips
    -10 x rows from the bar
    -run across the soccer field and do 10 burpees at the fence and run back
    RINSE, REPEAT
    -As we waited for the six, most of us got in another set of pull ups

    Mosey to the track for 1000 meters of Hades:
    -sprint 400m, walk 100m
    -sprint 200m, walk 100m
    -sprint 100m, walk 100m
    -grab a post and People’s Chair while we wait for the six (Thanks Side Effects)

    Mosey to the softball field and break up into 3 stations:
    -10 x pull ups at the small, green outdoor gym
    -30 x LBCs
    -30 x squats (each leg)

    Let’s mosey….to the Great Lawn. Not to cheat the pack, since I know they love it, yes, we had just enough time for Wife Pleasers x 20. Sprint to the shovel-flag.

    Count off, namerama, weekly schedule, shout outs and a prayer. Namerama was fun since FNG-Kid Rock is from Detroit. There was a lot of creativity as we discussed his new F3 name. After much discussion, Kid Rock was decided upon. Welcome Kid Rock, see you in the gloom. And thanks to Bubba was leading us in a very spiritual prayer.

  • Foundry Redux

    Nine men showed up on this lovely morning with the temps around 70 and a true gloom cloud bank blocking out the sunrise. DISCLAIMER and mosey to the lawn in front of the museum.
    COP IC:
    -30 SSH
    -30 Imperial Walkers
    -25 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Pickle Pounders (I would like the change the name, something like “Swinging Bridge”)
    Mosey to the Foundry (outdoor gym behind Christian Brothers School). Plank in a line and follow the leader:
    -10 pull ups or AMRAP
    -10 dips or AMRAP
    -10 rows or AMRAP
    -Transverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in two corners
    Rinse, Repeat
    -One more round of Pull Ups and head back to the flag, with two stops.
    First Stop:
    -10 Box Jumps on a ledge by the botanical gardens
    -10 dips IC
    Second Stop is time for Mary IC (on the wet, nasty Great Lawn in memory of Roots when he led a previous COP that had us rolling around in Goose waste…):
    -30 LBCs
    -30 Hello Dollies
    -20 Pickle Pounders…again
    -20 Wife Pleasers…since we were already making any observers uncomfortable.
    Time’s up…sprint to the flag without getting hit by the cars…Frogger-style

    Countoff; Namerama; Announcements; Shoutouts

    YHC took the prayer. We expressed our thanks to our creator for giving us the strength, mentally, physically, and spiritually to continue to show and improve ourselves. We prayed for the strength and endurance to continue to try to improve ourselves and to be examples and sources of inspiration for those in our lives; family, friends, coworkers, neighbors and everyone we come across daily.

    Then some coffee and some F2.

  • Kickoff for Yuengling and Return by Spin Doctor

    Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice).  Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:

    Mosey to the Great Lawn:

    Goofballs (IC) x 20

    Imperial Walkers (IC) x 20

    Peter Parker (IC) x 20

    High Knees 30 yards, sprint back (all distances approximate)

    Butt Kicks 30 yards, sprint back

    Karaoke 30 yards x 2

    Side Shuffle 15 yards, turn and sprint 15 yards x 2

    Backpedal 15 yards, turn and sprint 15 yards x 2

    Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)

    Bear crawl 20 yards, sprint back

    Bear crawl position, chop feet and roll to Q instructions (1 minute)

    Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)

    Mosey to The Foundry

    Each man to a station:

    Cycle 1:

    1) Body Blasters x7-8 (determined time for all other exercises)

    2) Dips

    3) Step-ups

    4) Low bar rows

    5) Hip slappers (feet on bench)

    6) Inverted toe touches (Hanging Bar Kicks)

    7) Low slow squats

    8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)

    9 & 10) Plank

    One cycle, mosey to water fountain, refresh and return to The Foundry

    Cycle 2:

    1) Body Blasters x 5 (Determined time on all exercises)

    2) Dips

    2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)

    3) LBCs

    4) Low Bar Rows

    5) Fingertip plank

    6) Hip Slappers

    7) Flutter kicks

    8 & 9) Plank

    Mary Time:

    Dr. W’s (IC) x 10

    Russian Twist (IC) x 15

    LBC (IC) x 15

    Superman OYO (1 minute)

    Mosey to Great Lawn

    Drinking fountain stop

    Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)

    Group 2: Plank

    Switcharoo

    Fingertip plank (15 second count)

    Mosey to Flag

    Shout-outs:

    Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids

    Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.

  • AWESOME Burpees!

    In honor of Mr. Awesome and in preparation for our upcoming Spartan, it was burpee time.

    Nine men gathered at the flag, and after the disclaimer, headed for a short run to the Great Lawn. Let’s start with 15 burpees OYO. Reluctant Yankee rolled in hot as we began to mosey. Good to see ya Yank!
    The museum’s front lawn is perfect for the COP, IC:
    -30 side straddle hops
    -30 imperial walkers
    -20 spiderman’s
    -30 arm circles (15 each direction)
    -15 burpees (Total=30)
    Mosey to the Foundry (outdoor gym). Enroute we picked up Maverick who was wandering around aimlessly looking for a workout….. Welcome Mav! Line up in the plank and follow the leader:
    -10 pullups or AMRAP
    -10 dips or AMRAP
    -10 burpees (Total=40)
    -Run the mile track and do 10 burpees at NE corner (Total=50), 10 burpees at the NW corner (Total=60).
    -Rinse and Reapeat (30 more burpees; Total=90)
    Running short on time so we moseyed to the Great Lawn for some Mary, IC:
    -20 LBC
    -1 min for hip bridges
    -10 more burpees (Total=100)
    Job well done!

    Let’s head to the Coffeteria for some quality F2.

    Let’s take a trip down memory lane. April 1st, at Audubon Park by the Birdcage, Mr. Awesome said we would do 100 burpees…after much consternation amongst the pack he said April Fool’s. Then we did the first set of burpees of the workout but not the last. In the 45 minute workout we did 100 burpees. Thanks Mr. Awesome: http://f3nation.com/2015/04/01/april-fools-i-pity-da-foo/

  • Mano y Mano y Cindy

    Six PAX started off with false hopes of cloudy skies with one little piggy running wee-wee-wee to catch up!  “Poisoned” Orleans Parish water complicated our attempts to avoid heat stroke.

    The Thang:

    Mosey to Great Lawn

    Side Straddle Hops x 25

    Bird Dogs 15 sec each leg, rinse and repeat at 10 sec each leg

    Lunge twists for 15 yards

     

    Mosey to the Foundry

    Cindy Competition between partners:

    Round 1:

    Partner #1: Repeated cycles of Cindy (5 pull-ups, 10 merkins, and 15 squats) during partner run (average 3-4 cycles)

    Partner #2: Run along Festival Grounds Trail to shelter and back (approximately ½ mile)

    Partner #1 and #2 Switch – #1 Run, #2 Cycles of Cindy

    Plank for 6

    LBCs x 25

    Straight Legs Up Crunches x 25

    10 Second Count Rest

    Round 2:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    Flutter Kicks x 25

    Dr. W’s x 10

    Parachutes x 20

    10 Second Count

    Round 3:

    Winners advanced to face each other in Cindy Competition as above

    Plank for 6

    LBFC’s x 10

    Dancing Chilcutts x 10

    20 Second Count

     

    Mosey to Roosevelt Mall for ¼ mile pick-up run

    Mosey to Great Lawn

    Al Gore for 6

     

    Finish to the Flag at own pace

     

    Shout-Outs:

    Dr. Collins

    2 month old with heart condition at Children’s

  • To Burpee or Not to Burpee

    Mosey to Great Lawn

    Side straddle hops x 20

    Imperial walkers x 30

    Plankjacks x 20

    Peter Parkers x 20

    Mosey to Museum side steps

    Divided into two groups

    Group 1: Single leg hops up steps x2 (once each leg), 10 Burpees at top of stairs (after 2nd set) Group 2: Squat jumps

    Flapjack groups

    Mosey to Foundry

    5:00 Competition with partner to see who can do most Pull-ups, LBC’s, and Dips – Loser does 5 Burpees for each category lost

    Run on trail path to Band Stand and back to Foundry

    Plank for the 6

    7:00 Competition with partner 1 set of pull-ups + low bar rows, Merkins, LBC’s, and Burpees – Loser does 5 burpees for each category lost

    Lap around trail path to soccer field

    Plank for the 6

    Dr. W’s x 10

    LBFC’s x 5 (Q failure)

    Straight Leg Hip Lifts x 10

    Reverse Crunches x 10

    Mosey back to great lawn

    Al Gores for the 6

    Finish to flag at your own pace

    Shout out: Amnesty’s Dad with prostate cancer, Dr. Keith Collins with cancer, and traveling mercies for everyone on the road