F3 New Orleans

Tag: The Foundry

  • The Foundry 9/5/18

    A nice traditional workout at the Foundry. A few pull-ups, a few laps, nothing special.
    The usual disclaimer and off we go.

    Mosey to the track for the warm up COP:
    SSH x 20 IC
    Peter Parkers x 20 IC
    Windmills x 10 IC
    Arm Circles, 10 forward, 10 backward IC
    Mountain climbers x 20 IC

    Then we mosey to the infield of the track for 11’s:
    Merkins and squat jumps, run back and forth across the infield.

    Mosey to the Foundry for some circuits, stop at each street light for 5 squats.
    Foundry:
    Round 1: pull-ups, box jumps, body rows, run to the track (5 burpees) and back
    Round 2: pull-ups, box jumps, body rows, run to the track (5 WWII sit ups) and back

    Mosey back to the track: Sprint the straight away
    Mary COP:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC

    Back to the flag for count-off, name-o-rama, announcements, intentions, and a prayer.
    Thanks for allowing me to lead!
    Walleye

     

  • Put Me In Coach

    “The only place success comes before work is in the dictionary.”  -Vince Lombardi 

    Another notch was added to The Foundry belt when 10 of F3’s finest gathered in City Park for the weekly hump day workout.  Lots of themed workouts lately with Elvis, Notre Dame, Iron Pax, etc so YHC kicked around several themed ideas with no avail until finally formulating a plan 5 minutes prior to kickoff.  Nothing extravagant in store, just a mix of usual stuff and few things with a twist, all of which would hopefully break a sweat along with building some endurance and muscle.  Being that football season is upon us, why not steal a few drills from the world of pigskin….who knows, one of us may get called up to the big leagues.  After the PAX of 10 assembled and the usual disclaimer, the clock started for 4 quarters of sweaty goodness.

    1st Quarter:

    Mosey down Roosevelt Mall with some high knees, butt kicks, and backpedaling thrown in for good measure.  Huddle up in the grass for IWx20, PPx20, ACx20, WMx10, Seal Jacksx10, capped off with approx 20 Up-Downs.  Then, a mosey to The Refinery.

    2nd Quarter:

    5 Stations including Body Rows, Hanging Knee Ups, Squats, Pull Ups, with timer being Step Ups x12L + x12R.  Rinse and repeat.  YHC’s forearms were screaming from lots of bar gripping so thinking we should have substituted the rows for dips or merkins.

    Then to the sideline (large landscape timber) for Derkins x20 OYO, Lunge Walk to tree and back, followed by Derkins x20.

    Halftime:

    Mosey to water fountain for hydration and 1-2 min plankorama.

    3rd Quarter:

    Mosey over to Christian Brother’s Falcon Field for some turf time.  First up would be a partner routine with PAX #1 performing AMRAP Burpee Jump Overs in rapid fashion on the goal line while PAX #2 runs across the field to the opposite endzone for 10 Merkins then runs back.  Flip flop, rinse and repeat.  Lots of grunts and heavy breathing.

    4th Quarter:

    The last circuit was originally designed to be somewhat of an experiment to test our athleticism but YHC botched it up a bit due to a cardio buzz.  Plan called for a series of relay team sprints (40yds) to see if we could put any correlation to age, F3 tenure, etc….and get the competitive juices flowing.

    Sprint #1:  Line up by age with young bucks on one team and old dudes on the other.  First person from each team sprints 40yds and touches goal line, which then prompts next person to run, and so on.  This resulted in a photo finish so we concluded it was a tie.  Looking back, YHC could have laid this out in a different way but we rolled with it.

    Sprint #2:  Line up by amount of time participating in F3 which had it split with guys around 1 year or less on one side and the vets on the other.  Same 40 yd sprint with the newbies coming out on top.  T-claps to Mahatma for pushing hard, maybe too hard.

    Sprint# 3:  Line up again but due to time ticking and YHC having a brainfart, we settled for a group sprint then proceeded to mosey across the grass, alongside the track and back to the flag:

    Two Minute Warning:

    Plankorama and Hip Flexors to seal the deal.

    Overtime:

    COT and sweaty BOM to cap things off.

    Not much mumble chatter or buffoonery to report.  It was a rather quiet 45 minutes…YHC can only hope that was due to a good beatdown being delivered and not a just a poor job of keeping the PAX entertained.

    Thanks for the motivation, camaraderie, and chance to lead.

    SYITG,

    Tool

     

     

     

     

     

     

  • Beatdown Fit for a King

    This sure was one of the Gloomiest days in 1977.  The day that would be the last full day in the life of Elvis Aaron Presley.  Known as the King of Rock & Roll, his music would shape the lives of Americans today.  Today, his music would put 10 PAX into shape.

    W/U

    • SSH x 30
    • IW x 25
    • HB x 25
    • SG x 20
    • MC x 25
    • JL x 10

    The Thang

    • Get Your Kicks on Route 66 – Travel down the Roosevelt Mall in your Pink Cadillac.  Stop at each bench for a Squat (but don’t stay there as long as Elvis did) and increase your count by 1 with every bench.
    • Elvis the Pelvis whiskey dicked nothing.  He went Balls To The Wall in every aspect of life, especially on stage.  BTTW while the PAX goes down the line.  State your F3 name, Year of Birth, Favorite Elvis Song.
    • One for the money, two for the show, three to get ready, NOW GO CAT GO!  Mosey to the steps of NOMA for a new favorite routine created by YHC called Blue Suede Shoes.  1 Burpee, 2 Merkins, 3 Squats, 25 Rocky Balboas.
    • An Elvis show would not be complete without a tribute to America.  Head to the fountain for our very own Merkin Trilogy IC.  10 Irkins, 10 Derkins, 10 Merkins
    • Blue Suede Shoes again followed by an intermission water break (HYDRATE)
    • Elvis was well known for his manly figure, which he kept with a strict regiment of Karate.  Head back to the fountain for Step Ups, but be sure to include a kick at the top (grunt optional).

    Mary

    • Picture a black screen.  A light comes shines on a tall slender handsome man.  He has jet black hair, soft blue eyes, skin so smooth you’d swear that he’d shaved with the legendary Excalibur.  In his hand is a silver microphone with a cord that seems to disappear in to the nothingness, but in your mind you know that mic is plugged directly into your senses.   The music starts to play and the angelic figure, dawned with a white suit and red ascot, begins to sing.  You’ve forgotten who you are, where you are, who your with and what you’re doing.  The only thing you know is lit up in front of you in bright shinning red letter, ELVIS.   On your six for ABC’s.  Spell ELVIS PRESLEY with your legs on the Q’s count.
    • Elvis is called the King of Rock & Roll, but in truth; he’s the god.  I found this routine in the Exercon. “An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.”

    Counterama, Name-o-rama, Announcements, COT

    • Guidosportif is hosting the annual Elvis Lives Run at the Rivershack, tomorrow 8/16/18 at 7:00pm.
    • Mambi is hiring sales positions.  Contact for details.

    Thank you for the opportunity to lead, Thank You Very Much

    Da Parish

  • Track to the Foundry

    YHC arrived at the Foundry AO a few minutes early, allowing for a sincere welcome to each Pax as they arrived.  One never knows how many will post at the Foundry, some weeks it’s a few, others it’s a pack.  This day we had 11 total, which is a great number.  0530 hit, time for the disclaimer.  During the disclaimer, YHC revisited the term “Whiskey Dicking”, which is basically the act of not doing something because it’s too hard.  The disclaimer is to modify to prevent injury, while pushing yourself beyond what you thought you could do.  YHC doesn’t see Whiskey Dicking as an issue in our ranks, but it is fun to say!  Give it a try!

    Mosey to the track warm up area for the warm up

    SSH IC x 31
    ISW IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    Mountain Climbers IC x 20

    Mosey onto the track for Bataan Death March
    Line up in 2 columns
    Regular Indian Run with last man dropping off to do 5 burpees, then sprint to front.
    Continue doing Indian run until each pax in both columns complete 5 burpees

    Back to the warm up area for

    Catalina Wine Mixers IC x 10 (gotta fit them in!)

    Mosey to the Foundry for Stations

    Station 1 – Dips AMRAP
    Station 2 – Rower Situps AMRAP
    Station 3 – Step ups/Box jumps AMRAP
    Station 4 – Pull Ups AMRAP
    Station 5 – Run to walking/biking trail, 10 burpees, run back (timer)

    Completed 2 evolutions with second round of 5 burpees due to time.

    Mosey back to Shovel Flags

    Rower situps IC x 10 while waiting for the 6.

    COT

    Count off, Name-o-Rama, Announcements, closed with a prayer.

    Lots of events coming up, check the email and group me. Several Pax and families traveling in the upcoming week, prayers to keep them safe on their journey.

    NMM

    Thibodaux is back in town and has been posting at numerous AO’s. We always enjoy seeing him, and look forward to his next visit. On Saturday he is headed back to Shanghai, and we wish him a safe journey.
    YHC looked back to find when the term Whiskey Dicking (verb) was first used in F3 Nola.  On 27 April, 2016, Tool led the beatdown at the Birdcage, and encouraging everyone to give 100%, he tossed out the term from the lexicon defined as “Half stepping through a workout or other event.  More generally, execution of anything without sufficient zeal.”  Well said!

    Great looking group at the Foundry! Thanks for posting with me today!

  • Wednesday With Walleye

    8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
    The usual disclaimer and off we go.

    Warm-up COP at the track:
    SSH x 20 IC
    IW x 20 IC
    Peter Parker x 20 IC
    Windmills x 15 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    Route 66 to the Foundry, with 10 lunge jumps at each light post

    Foundry Circuit x2
    1. 15 WWII sit-ups has the count
    2. Dips
    3. Pull ups
    4. Derkins

    Mosey to NOMA for Dora 123
    100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.

    Mosey back to the flag, with some Mary along the way
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!

  • And the Tony for the best use of Musicals in a Q goes to….

    Due to some over-excitement to hit the “snooze” button, YHC was a couple of minutes late w/ the F3 Flag and to his own Q.  Thanks to the miracle of GroupMe & Mumblechatter, YHC was able to give directions to the PAX who would be lost w/out him.  When YHC arrived, the PAX had already begun the w/u at the Practice Track while also going over the command instructions for those who have yet to Q.

    W/U

    • SSH
    • AC (led by Mambi)
    • Windmills/Abe Vigodas/Don Quixotes (led by Pai Gow)
    • IW x 20
    • MC x 20
    • JL x 15

    Head to Roosevelt Mall for some Route 66

    • Starting w/ the first bench to your left, do 5 Irkins and 5 Derkins; run to the next bench and increase the reps by 1; proceed all the way down the mall. Total Irkin/Derkin count 81 each.

    Mosey to the left wall of NOMA

    • Hold the People’s Chair while each PAX names his favorite Musical Artist/Band, Favorite Broadway Musical, First Concert Attended.   T-Claps to some of those favs & first including Elvis Presley, Wicked, Cowboy Mouth, West Side Story, and the Cars.

    Mosey to the Foundry & partner up for AMRAP; while we pay tribute to some of the Best Musical Tony winners w/in the past few years.

    1. “Disappear” from Dear Evan Hansen – ~.25 Mile Run at your 1mi pace.  (This is the count)
    2. “Falling Slowly” from Once – Negative Pull Ups or Pull Up w/ a :03 down motion
    3. “Sex Is In the Heel” from Kinky Boots – Calf Raises
    4.  “All-American Prophet” from The Book of Mormon – Merkins
    5.  “My Shot” from Hamilton – Bobby Hurleys

    Mosey back to the Flag

    Counterama, Namerama, Announcements, Intentions, COT

    Thank you for the opportunity to lead,  SYITG,

    Da Parish

  • The Forgotten Q – Uugh Oohh Spaghetti Ohhh

    So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups.  The first conversation with Frac-Sac went something like this.

    Abacus:   Good morning Fracsac.

    Fracsac:    Hey Nice of you to join us Abacus – this is your Q this morning.

    Abacus:   Great,  this is the first I am hearing of this.   (Lesson learned to check the Q schedule more frequently).

     

    Fracsac led the PAX through warm-ups near the track.    Warm-ups included SSH, Imperial Walkers,  arm circles, and a few other well placed warm up exercises.

    Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following:  Merkins, Burpees, Cataline wine mixers, and squats.

    Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction.    Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes.    Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.

    Mosey to the Foundry for workout on the equipment.  Pair up and we were able to do twice through the following exercises.   10 Burpees – was the timer.     AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.

    Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.

    Thanks to Fracsac for the Co-Q.   Lesson has been learned to check the Q schedule.    Thanks to all for the opportunity to lead.

    Abacus

  • Memorial Day Murph

    Growing up, Memorial Day represented the first weekend of summer.  This was the first time we would pack up the car, hitch up the boat, and head to Lake Norfork on the eastern side of the Ozarks; a ritual we would repeat every weekend until Labor Day.  I loved Memorial Day and hated Labor Day.  Labor Day represented the end of summer, the beginning of school, and the end of fun.  Made sense that a holiday celebrating work would represent all those terrible things.  Also appropriate, Memorial Day represented freedom.  School was out.  It was time to be care-free and head to the lake.  I had a good understanding that Memorial Day represented freedom, but I never considered the cost associated with that freedom.  And that is unfortunate, because that is what the holiday is really about.

    So for Memorial Day 2018 F3 New Orleans did our best to recall the sacrifices made.  We, like many others around the nation, completed a Murph.  A Murph is a 1 mile run, 100 pull-ups, 200 merkins, 300 squats and a 1 mile run, named in honor of Lt. Michael Murphy, a Navy Seal who lost his life in Afghanistan.  I have feeling the real Murph didn’t modify his pull-ups as much as I did.  Oh and he wore a weighted vest through the whole thing.

    Naked Man Moleskin

    Great showing by the Uptown and World Pax, coming together at City Park.  I was impressed.  Further confirmation that 0530 is the right time to workout on the weekdays:  November Project showed up at 0600 only to find us on the equipment.  It worked out though, mainly because the F3 Pax crushed this Murph.  We were all running our final mile by the time they needed the pull-up space.  Lucky for them, there was no showdown.  Also lucky for us Da Parish and Rudy were not around.  I’m certain they would have broken into song from West Side Story.

    Impressive times by all.  I believe Mahatma and Gabrielle completed it in about 36 minutes. We finished with Mary, culminating in a 21 gun salute of the American Hammer.

    Great way to start the week and honor those who have given the ultimate sacrifice.  Thanks guys.

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool