6 men arrived at City Park for a little beat down on the morning of the Gnarly Nutria. The prep work for the Gnarly Nutria was not to run, save the legs, plain and simple. The usual disclaimer and off we go. We moseyed to the track for the Thang.
Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Windmills x 10 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, MC x 20 IC.
COP #1:
Merkins x 20 IC, Shoulder taps x 20 IC, Low slow squats x 20 IC, Lunges x 20 IC, LBC’s x 20 IC, Left leg cross-over merkins x 10 IC, Flutter kicks x 20 IC, Right leg cross-over merkins x 10 IC, Side lunges x 20 IC, Crunchy frog x 10 IC
Run One Lap
COP #2:
Plankorama x 15 IC (High plank, right arm, backwards, left arm, mission impossible), Superman I Y T’s x 15 IC, Hello dolly x 20 IC, Rosalita x 20 IC, Bird Dogs x 20 IC
Run One Lap
COP #3:
Merkins x 10 IC, Low slow squats x 10 IC, Left leg cross-over merkins x 10 IC, Lunges x 15 IC, Right leg cross-over merkins x 10 IC
Then right into some Mary: LBCs x 20 IC, J-Lo x 20 IC, Reverse crunches x 20 IC, Dying cockroach x 20 IC, Russian twists x 20 IC, Freddie Mercury x 20 IC.
Count-off, name-o-rama, announcements, intentions, and a prayer. See you at the GN. Thanks for letting me lead.
Ten PAX posted in City Park to get their Wednesday off to a good start. On the heels of Memorial Day, YHC thought it would be fitting to incorporate a Hero WOD, especially for those of us that missed The Murph days before. Here’s what went down:
Mosey to the practice track for a quick warmup consisting of SSH, IPW, WM, and AC. Then YHC filled the crew in on who Loredo was:
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The Thang: Loredo WOD, push hard, AYG, check your time at the end, boomer friendly tunes played for added motivation.
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
All PAX finished in the 20-something minute range, a few times were estimated:
Saban 21:00, Walleye, 23:08, Tool 26:29, Bogey 24:05, Kuch 24:44, Beignet 25-ish, Full Nelson 25-ish, High Rise 23:35, The Undertaker 25:30, Belloq 22:50
We did some round robin Mary until all PAX finished, then a few more rounds for the female onlookers, who mumbled something along the lines of “where’s that handsome guy named Sheetrock?”
Capped things off with 4 minutes of Plankorama, with first 2 min in silence to pay a little more homage to Staff Sargent Loredo and our fallen soldiers.
I once was lost, but now am Found(ry). This statement technically makes no sense, but I liked the way it sounded so I decided to use it as the name for the Backblast. With that being said, here’s how things went down:
WarmUp:
Jog to
Noma, then we did:
Side straddle hops – 15 in cadence
Mountain climbers – 15 in cadence
Concrete Grabbers – 15 in cadence
Windmills – 15 in cadence
Self love
The Thang:
Jog to
Peristyle, then we did:
Merkins – 30 in cadence
LBC’s – 30 in cadence
Low slow squats – 30 in cadence
Calf raises – 30 in cadence
Dips – 30 in cadence
Jog
back to flag, then we did:
Rocky Balboas – 30 in cadence
Plankjacks – 30 in cadence
Floyd Mayweathers – 30 in cadence
Burpees – 10 on your own
After that, we did some static stretching, count-off,
name-o-rama, announcements & intentions. Thanks for the opportunity to lead,
fellas. I always enjoy it!
In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”
W/U
SSH x 35
HB x 35
IW x 35
AC x 18, Reverse x 17
The Thang
Don’t Be Cruel
Burp & Merk to 10 Merkins
All Shook Up
Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song. Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).
We Can’t’ Go on Together with Suspicious Minds
Lunge Indian Run from track to road, then Indian
Run to NOMA
Find your twin Jesse Garon Presley for Dora 1-2-3
100 Merkins
200 Squats
300 LBCs
Indian Run back to the Flag.
Counterama, Namerama, COT. Happy Birthday Elvis!
Thank you for the opportunity to Lead, Thank you very much,
To
quote the late great Johnny Mercer, ‘baby,
it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we
got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood
pumping, I issued the disclaimer & then we mosey’d from the flag to the
museum. Once at the museum we did the warmup.
Warmup:
Side
straddle hops – 15 in cadence
High
knees – 15 in cadence
Butt
kicks – 15 in cadence
Mountain
climbers – 15 in cadence
Windmills
– 10 in cadence
Self
love
Next
we did The Thang:
The Thang:
Mountain
climbers – 25 in cadence
Irkins
on fountain – 25
Mountain
climbers – 25 in cadence
Box jumps
on fountain – 25
Mountain
climbers – 25 in cadence
Dips
on fountain – 25 in cadence
Next
we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300
calf raises. While one partner was doing the exercise, the other partner would
run a lap around the museum
Lastly,
we did a burpee circuit on the museum steps. We ran up & down the steps of
the museum & then did 1 burpee. Then we ran up & down the steps again
& did 2 burpees. And so on until we reached 7 burpees.
Once
we completed that, we took a quick water break & then mosey’d back to the
flag. Once at the flag, we did the count-off, name-o-rama, announcements,
intentions & prayer. It was a cold day, but a good day. And, as always,
thanks for the opportunity to lead, fellas
Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.
We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.
Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.
Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.
Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.
PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.
‘Twas my turn to Q The Foundry this Wednesday, but I was having some trouble thinking about what to do. So I did what any reasonable PAX member would do in this situation: I read a backblast from a workout that i liked, and pretty much copied it on Wednesday morning. Shout out to my man, High Rise, as he was the Q on Monday at The Chamber, and it’s his exercises that I used for most of the workout on Wednesday
Warmup:
Side Straddle Hops – 15
Grass Grabbers – 15
Arm Circles – 8 forward, 8 backward
high knees – 15 cadence count
butt kicks – 15 cadence count
self love – 15 cadence count
The Thang: Gross 1
Floyd Mayweathers – 12
Low Slow Squats – 12
Flutter Kicks – 12
Carolina Dry Docks – 12
Calf Raises – 12
Hello Dollies – 12
Right Side Lunges – 12
Box Cutters – 12
Diamond Merkins – 12
Left Side Lunges – 12
Nola Claps – 12
The Next Thang:
Partner Up and then:
Partner 1 does a lap around Noma
Partner 2 does Rocky Balboas on Noma Steps
ROTATE
Partner 1 does a lap around Noma
Partner 2 does dying cockroaches
SWITCH
Partner 1 does a lap around Noma
Partner 2 does hand release merkins
SWITCH
The Next Thang: Gross 2
left leg step ups on fountain – 12
derkins on fountain – 12
LBC’s – 12
Irkins on fountain – 12
Calf raises on fountain – 12
Box jumps on fountain – 12
Mountain climbers – 12
decline Floyd Mayweathers on fountain – 12
We ran out of time, so we weren’t able to finish all 12 exercises for the last Gross. After the DFFM’s (decline fountain Floyd Mayweathers), we mosey’d back to the flag for the COT. Also, i couldn’t think up a good title for the workout, so i just named it “Ain’t Skeered” because I saw one of those bumper stickers on a truck the other day, and they’re still timeless
Hear He Hear He! The rap master is writing his much anticipated
back blast after the most controversial AO in a while!
Lets first off by saying that the Q apologizes to anyone who was offended by NSFW music. I have heard the “mubble chatter” all week and will make a “minor adjustment” for my next Q. Let me be clear and say that the hip hop music genre will not be going away, but the language will be more inclusive. With that said, I want to personally thank the many people who appreciated the genre of music and even came up to me to thank me for such a great workout.
Here is the workout:
28 PAX gathered at the foundry for a Wednesday beatdown.
Warm Up:
Jumping Jacks
Wind Mills
Grass Grabbers
Mountain Climbers
Arm Circles
Indian Run to Foundry
Q placed several workout tools: Agility Ladders, Jump
Ropes, resistance bands, and resistance straps.
We then started our Tabata workout
Tabata: 25 /10
4 rounds
9 exercises
Speed ladders (1 foot in and out on each square)
Merkins
Pull Ups
Oblique twist with resistance bands
Dips
Side lunge with resistance straps
Flutter Kicks
V-UPS
Jump Rope
We finished up with a count off, name of rama, and a circle of trust.
We welcomed two new FNG’s: Tugboat and OTC
I look to my next Q so I can blare me some Brittany Spears!
A very very damp morning greeted the PAX, after yesterday’s squall lines rolled through. YHC had done a quick drive by one of the intended workout areas to see whether it was usable, and alas – discovered that it was quite soupy. So perhaps an audible was going to be necessary. More on that later.
5:30 – Issue a disclaimer, and 21 PAX moseyed off to the track. YHC is not a regular at the Foundry. His recollections of the Foundry from way-back-when was of an intimate gathering of just a few close friends. Now we are at 21 PAX (and apparently that’s the new normal at The Foundry!) Fantastic to see such growth – more HIMs, more impact, more motivations. Thank you all.
The Warmup
Circle up on the track for a typical warmup, consisting of Windmills (oops – bad move on the part of the YHC, needed to restart , SSH, Arm Circles, Overhead Claps, more Arm Circles (alas, Amnesty kept chit chatting and missing the instructions to KEEP YOUR ARMS UP). Then some planks, just because.
The Thing #1
BLIMPS. Partner up for the BLIMPS-a-go-go. Partners run opposite directions on the track, and wherever they meet – do the next letter exercise. Then run opposite directions again. Start with Burpees x10. You all know the drill from there (except, apparently, YHC who attempted to spell out BIMPS). Ya Mom’n’Dem did a great job carrying an additional heavy weight on his back (“Jesus Juice”). Meanwhile, Holy Grove and Smooth finished about 15 minutes ahead of the next closes finisher.
As PAX finish, start LBC’ing and Dollying awaiting the 6. YHC then offered the PAX a choice:
Elevens: PAX who want to do 11s, line up on YHC’s left
Get your shoes wet: PAX who want to get their shoes wet, line up on YHC’s right
YHC was astounded to see a vote of 20-1 in favor of “Keep your shoes dry” (and the humble reader can guess who was the “1”). Apparently, a lesson in the Art of Manliness was in order. As this is NOT a democracy – the PAX moseyed off to collect a cinderblock from the swamp.
The Thing #2
Grab your cinder block and line up along the left field line in the puddles (you know, the area that looks like a baseball field when not covered by muck and grass clippings). Pop Tart scoffed at the rest of us, as the mud and water just oozed right out of his mandals…
Round 1: 15 each Overhead Press, Curls, Rows, Bench Press. Then a Bear Crawl out about 30 yards, and Lunge Walk back. Briefs grumbling “my shoes won’t be dry for days”. Screw Top whining “Can’t we go do pullups instead? Its dry over there”.
Round 2: 12 each. Crawl Bear out, Walk Lunge back. Words fail to express my disappointment at hearing Tool suggest that Walk Lunge would be easier if his footsies weren’t so wet.
Round 3: 10 each. Not enough time for more out-and-back, so return our Cinderblock friends and slosh back to the flag.
Finished about 5 mins late. Sorry PAX (but not really)
Count-off and name-o-rama (lots of young guns at the Foundry – thanks for pushing me harder everyone!) Announcements and Intentions, especially praying for Holy Grove’s dad in his recovery from health challenges.
As today is the feast day of St. Ignatius, YHC closed with his Prayer for Generosity. Thanks for letting me lead. And thanks for following where I go! Into the Muck and Mire!
21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.
Quick Warmup (we’ve got work to do)
Mosey to the track
ISWx10
SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
Peter Parker Peter x20 each
Arm Circles x10 each way
Line up in 2 lines and Indian Run to the Foundry
The Thang: 8 Stations, 4 rounds on a Tabata timer of
Derkins
Jumping Rope
seated dips
Burpees
Pull-ups
Jump Squats
Bird Dogs
Side to side jumps over the snake
We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.
Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.
Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.
