F3 New Orleans

Tag: The Foundry

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • Super Blue Blood Moon – Foundry Edition

    The Super Blue Blood Moon was to occur this morning. So I polled the men of the Foundry: begin the beat down, or watch the lunar eclipse??? They voted for both! Disclaimer, and off we go.

    We moseyed to the racetrack for a warm-up lap.
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters

    Now to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Windmills x 10 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    We did 11’s across the football field, as the lunar eclipse began above our heads.
    Merkins on one side, jump squats on the other side.

    Next, a mosey down the back street to the Foundry, with BLIMPS at each light post:
    Burpees x 5
    Lunges x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    At the Foundry, 4 stations for 7 men. 3 sets total.
    10 WWII sit-ups had the count
    Body Rows
    Step Ups
    Pull-ups (Hanging knee ups to modify)

    Running short on time, we moseyed back to the flag, with the lunar eclipse 50% completed. Count-off, name-o-rama, announcements, intentions, and a prayer. Great morning, great eclipse, better men!

    Thanks for allowing me to lead.
    Walleye

  • The Foundry

    5 men braved the cold on this morning to better themselves.  The usual disclaimer and off we go.

    A short mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles IC, 10 Forward, 10 Backward

    Route 66 down Roosevelt Mall, stopping at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Mosey to the Baby Foundry. 5 stations for 5 men. 2 rounds.
    1. 10 burpees has the count
    2. Pull-ups
    3. Body rows
    4. Hanging knee ups
    5. WWII sit ups

    Next we Indian Run to the fountain in front of NOMA.
    Box jumps x 10
    Incline Merkins x 10
    Box jumps x 10
    Dips x 10
    Run down Esplanade and back
    Left leg step ups x 10
    Decline Merkins x 10
    Right leg step ups x 10
    Dips x 10

    Indian run back to Roosevelt Mall for some Mary:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC
    Then we mosey back to the flag, stopping at each light post for 5 squats.

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

  • F3 – Frozen Foundry Fools

    What do you do when you sign up in advance to Q a workout then wake up to 22 degree temp, stiff north wind, and ground covered in ice?  Do you back out…do you call it off…blame it on the frozen car doors or icy windshield…maybe claim one of your kids is sick???  Well, those thoughts may have crossed YHC’s mind on Wednesday but knew the backlash and guilt that would result.  So, after adding a few extra layers and spending 10 minutes getting the vehicle drive-able, YHC rolled up to the meeting spot for the Foundry in City Park to find a few other manly men looking to get their F3 fix.  Needless to say, we were the only souls around which had me questioning our sanity and this whole “rain or shine” policy from headquarters.  After exchanging the usual pleasantries to offset the unpleasant conditions, we quickly got things going and blood pumping.  The goal was to be safe, avoid slipping on ice, keep feet and hands dry, and dodge hypothermia.  Here’s what we did:

    Mosey down Roosevelt Mall with pit stop for the pre-thang:

    SSH x30, Arm Circle x20, IPW x20, Windmill x15, Lunge Hold/Stretch 45sec R&L

    Then proceed to the front of the museum (near front door) in hopes of getting out of the wind and having enough light to avoid any black ice.  Once there, we partnered up for Dora 1-2-3 with the timer being PAX#2 running down to the sculpture pond, knocking out 5 side steps, then run back up while other PAX kept a cumulative count of:

    Dips x100

    Inclined Shoulder Taps x200

    People’s Chair with Air Press x300

    At this point, it was time to man up and face the brunt of the wind again so what better way to do that than a mosey over to the banks of the Big Lake and gaze upon the newly installed, illuminated 300 Year sign that is part of the New Orleans Tricentennial celebration.  The original plan called for a few things but since time was ticking we instead cranked out 30 Burpees, one for each decade.  YHC got a funny look from an unnamed PAX but we made it happen.

    Mosey back towards the flag and regroup on Roosevelt Mall to knock out Dips x10 and Inclined Merkins x10 on three separate benches of your choosing in route to base.  One minute left for post-workout stretching, led by Walleye, our muscle and bone guru.

    COT to seal the deal.  T-claps to those who came out in the elements and also, t-claps to those who wanted to come out but made the right call by not driving further distances on the icy roads.  Rumor is the Birdcage had a handful of guys that were able to post as well.

    Side Note:  Several of us have recently talked about the importance of stretching after or at the end of our timed F3 workouts.  It’s something many of us forget about or think may not be macho enough to do during a workout they lead.  YHC has recently been dealing with Achilles tendinitis which is alleviated by lots of stretching.  We should plan on doing it more in order to avoid injury and/or turning into old dudes.

    Thanks for letting me lead.

    Tool

     

     

  • FUBAR at the Foundry

    YHC arrived at the Foundry to find other Pax ready to roll. The gloom was especially gloomy this day as the weather wasn’t sure what it wanted to do. The fog and the high humidity were dead giveaways that the weather was a changing. YHC wasn’t really sure what to dress for either, but was surprised by a 57 degrees morning. Shorts and short sleeve F3 shirt weather has arrived again, even if only for a short time. Surely this weather would bring out some Pax ready to take on the world!
    YHC planted the shovel flag, and it was on! Who is that fresh face? Look, it’s an FNG……well done Tool! Disclaimer…..and then….Mosey to the track for….

    The Thang

    Circle up on the artificial surface inside the track
    SSH IC x 30
    YHC was going to use the 17 to 13 NDSU FCS Championship score over the JMU Dukes as the theme, but opted not to.
    Abe Vigodas IC x 10
    Imperial Squat Walkers IC x 15

    Ring of Fire

    Circle up and all assume the plank position. YHC slowly gave instructions, allowing all to embrace the plank. Starting to YHC’s right, and going ccw, each Pax does 5 merkins then says next, then the next Pax does 5 Merkins while first Pax resumes the plank position, and so on. The FNG had some difficulty with this, one would expect a good name…..
    Complete 3 rounds. Finish the ring of fire with Mountain Climbers IC x 15.

    Bataan Death March

    Indian run on the track with the last Pax dropping off to do 5 Burpees, then run to the front, tagging the next Pax for Burpees on the way. Completed one round. Mosey to the Foundry….

    Stations at the Foundry

    YHC selected the timer to be the run to the jogging path, 10 burpees, return to the Foundry. It was all good until YHC tried to prevent Pull ups from following the Burpees. 7 stations was just too much to handle. YHC was like….
    https://giphy.com/gifs/portlandia-season-2-episode-6-l3mZkrKD14zohNqyk

    Then after it was time to rotate, YHC was like…..
    https://giphy.com/gifs/l41YtZOb9EUABnuqA

    The good news was that each Pax got to do the run with 10 Burpees….but one evolution was enough
    Let’s mosey to the NOMA fountain

    While waiting for the 6, the Pax engaged in some Catalina Wine Mixers IC, just because we didn’t do enough shoulder work yet.

    Stairway at the Fountain

    Incline merkin ladder on NOMA steps. Start at the bottom step with 1 merkin, then 2 merkins on the second step, 3 merkins on the third step, up to 11 merkins on step number 11. Times about up. Mosey back to the flag.

    COT

    Count off and name-o-rama. The FNG told us about himself, and this guy is incredibly cool and smooth. Smooth it is. Welcome Smooth.
    Announcements, which included the Crazy Ivan and Da Parish King status at the Krewe of Lourdes.
    Intentions included healing from illness, especially for Shorty and his M, for cancer victims, and any others needing assistance.

    Thanks for posting with me today! You guys hold me accountable and keep me coming back for more!

    NMM

    The NDSU Bison have 6 FCS Championships in the bag from the last 7 years. They have not lost to an FBS team since 2010, including a victory over #13 ranked Iowa in 2016. They did not play an FBS opponent in 2017, and their next FBS opponent is Oregon from the PAC 12 in 2020. Carson Wentz was a Bison. Just thought you should know that……

  • It’s Cold, Wet, and I Didn’t Sign Up for This!

    The Foundry is one of F3 NOLA’s most underrated AO’s.   The perfect mix of strength & cardio makes for an ideal hump day beat down.  Not to mention that there is never an empty QIC on the schedule because whether you like it or not, someone will sign you up.  Today was such a day.

    “Let’s mosey to the track”  *mumblechatter “WHERE’S THE DISCLAIMER!?!”

    Disclaimer

    W/U – IC

    • SSH x 30
    • IW x 30
    • AC x 15 F&B
    • MC x 30

    The Thang

    • B.L.I.M.P.S
      • 10 Burpees in the javelin area
      • 20 Lunges (each leg) in the entrance corner
      • 30 Imperial Squat Walkers in the Falcon Field Corner
      • 40 Merkins in the exit corner
      • 50 Squats in the City Park office corner
    • Planking Counterama to 100
    • Rinse & Repeat
    • Mosey to the Foundry

    YHC asked the PAX “who can do 10 pull-ups?”  Amnesty boastfully answered that he could, thus he became the count.

    • Do the max pull-ups you can while the count does 10.
    • Repeat while the count does 8.

    Due to the wet, cold ground YHC utilized the actual Gym area near the Foundry for some Mary.

    • WWII Sit Ups IC x 10
    • American Hammer IC x 12
    • Flutter Kicks IC x 15
    • Hello Dolly IC x 20

    Back to the VF for Counterama, Namerama, & COT

    Announcements

    TYFTOTL

  • Bring on the bowl games!

    We were joined on this cool December morning by Jiffy, returning from F3 Birmingham. Sad but true, Jiffy is a fan of the Crimson Tide. So, much of the work out was spent discussing upcoming bowl games, the college football play-offs, who deserved to be there, and who would win. Wisely, YHC did not bring up Notre Dame. Too much pain, as usual. The usual disclaimer and off we go.

     

     

    View image on Twitter

     

    We started by jogging to the track.
    Warm-Up COP:
    SSH x 20 IC
    Plank Jacks x 20 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC

    The we ran a lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.
    During this lap, Jiffy commented that he should thank LSU for getting Alabama into the college football play-offs. Da Parish commented that most LSU fans probably don’t see it that way.

    COP #2:
    Merkins x 10 IC
    Wide Merkins x 10 IC
    Diamond Merkins x 10 IC
    Cross Fit Merkins x 10 IC

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    COP #3:
    Low slow squats x 20 IC
    Lunges x 20 IC
    Tree Huggers for 20 count

    Another lap around the track, stopping every 100 yards:
    10 Merkins, run 100 yards, 10 squats, run 100 yards, 10 LBC’s, run 100 yards. Plank and wait.

    Next, mosey to the baby Foundry for some circuit training:
    5 stations for 5 men, 2 rounds
    Pull-Ups
    Body Rows
    Hanging Knee Ups
    Step Ups
    10 WWII Sit Ups was the count

    Mosey back to the flag for 4 minutes of Mary:
    Scissor kicks x 20 IC
    Dying cockroach x 20 IC
    LBT’s (Little Baby Twists) x 20 IC
    Canoes (aka Crunchy Frogs) x 10 IC

    Jog back to the flag for the finish (apologies for being 2 minutes late). Count off, Name-o-tama, announcements, and a prayer. Good luck to all teams in the bowl games. Especially the Irish. Here’s to a Music City Bowl finish, not a Sugar Bowl finish, if you know what I mean… Thanks for letting me lead.

  • 3 Years of Sharpening

    Today was the perfect day to celebrate my 3 year anniversary with F3.

    “Just as a blade may be polished to increase its ability to cut more cleanly, we may be polished by the support of another and more brightly reflect God’s love shining in our lives.”

    DISCLAIMER and let’s get to sharpening…

    Mosey to a nice grassy area for first COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mtn Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s  x 30 IC (fka Pickle Pounders)

    Let’s mosey to the Foundry with five stations, WW II situps is the timer:

    -Pullups

    -Deep Squats

    -Dips

    -Bulgarian Split Squats

    -WWII situps x 20

    After first cicuit, quick mosey across the field for 10 Burpees and rinse and repeat, twice.  After the third circuit, let’s mosey to the track for 1000m of Hades (as a group, run 400m, walk 100m, run 200m, walk 100m, run 100m, walk 100m=1000m).  Time for some Mary back at the SF:

    -LBC x 30 IC

    -Flutter Kicks x 20 IC

    Wife Pleasers x 30 IC (DUH!)

    Countoff, namerama, announcements, shoutouts, and a prayer.

    It’s been a great 3 years with many more to come.

    Remember, apparently you can sharpen iron in a soaking, cold rain…

     

  • Be Thankful

    4 men showed up on this beautiful Fall morning for a little exercise before the food gorging of the holiday weekend begins. A quick disclaimer and off we go.

    We took a short jog before our warm-up COP.
    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Arm Circles x 20 IC

    Next, Route 66 for all of the Thanksgiving travelers this weekend:
    We ran down the Roosevelt Mall, dips at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Next COP:
    Alternating lunges x 20 IC
    Merkins x 20 IC
    Low slow squats x 20 IC

    Next off to Foundry for some circuit training. 4 men, 4 stations.
    Round 1:
    Pull-ups, Box jumps, Body rows, The count: 15 WWII sit-ups
    Round 2:
    Step-ups, Derkins, Body rows, The count: 15 WWII sit-ups
    Round 3:
    Step-ups, LBC’s, L-hangs, The count: run to the track, 5 burpees, and back

    Next a mosey back to the Roosevelt Mall for Route 66 back to the flag:
    Jump lunges at each bench, start with 5 and increase 1 per bench, ending at 16.

    Finally our last COP near the flag for some Mary.
    Dying Cockroach x 20 IC
    American Hammer x 20 IC
    Crunchy Frogs x 20 IC
    Hello Dolly x 20 IC

    Back at the flag, count off, name-o-rama, and special intentions. Good luck to all those running the Turkey Trot, and safe travels to all traveling this holiday weekend. Thank you for allowing me to lead! Happy Thanksgiving!

    Walleye

  • Who says you have to run?

    YHC has been commuting from The Parish to post.  As a result, the frequency of post has dropped and the frequency of Qing has severely dropped.  Nonetheless, YHC had been put down for today’s Foundry, and Q he shall.   Rolling in hot at 5:30 on the dot, the disclaimer was given to the 8 PAX who awaited him….wait, I know that Ole Miss sticker (no not Snooze), make it a full 10 PAX. Disclaimer again and mosey to the Refinery Softball Field.

    W/U:

    • Jog in place *mumble chatter
    • High Knees *mumble chatter
    • Butt Kicks *mumble chatter
    • Cross Country Skiing *mumble chatter (for the “middle-out” reference, see HBO’s Silicon Valley)

    The Thang:

    ATM’s x 2

    • 15 Shoulder Taps IC
    • 10 Tempo Merkins IC
    • 10 Fast Merkins IC

    BLIMPS x 2

    • 5 Burpees OYO
    • 10 Lunges (each leg) IC
    • 15 Imperial Walkers IC
    • 20 Merkins IC (1 count)
    • 25 Plank Jacks IC
    • 30 Squats IC

    CLIMB x 3 increasing – Full discloser, the count became very skewed and kind of subjective at one point.

    • 1, 2, 4 Crab Cakes IC
    • 2, 4, 8 Lunges (each leg) IC
    • 3, 6, 12 Iron Cross IC (sometimes called Lance Armstrongs)
    • 4, 8, 16 Mountain Climbers
    • 5, 10, 20 Burpees OYO

    Deconstructed Burpees

    • 10 Squats IC
    • 10 Leg Thrust IC
    • 10 Merkins IC (thanks to Tool’s Rudy Impression)
    • 10 Leg Thrust IC
    • 10 Jump Squats (1 count) IC

    Mary – Circle of Q

    • Out For Justice – Dying Cockroach IC x 15
    • Cowbell – Crunchy Frog IC x 15
    • Amnesty – Wife Pleasers IC x 15
    • Wall Eye – American Hammer IC x 15
    • Apples – LBCs IC x 15
    • Milkman – Rosalitas IC x15
    • Triple Shift – Freddy Mercury IC x 15

    Count Off, Name-o-rama

    Announcements:

    • Cowbell, Tool, Amnesty, & Da Parish will be at the Turkey Day Race.  We’d love to see a great F3 presence.  ONLINE REGISTRATION CLOSES AT MIDNIGHT TONIGHT.  Register Here Now
    • Rock & Roll Marathon & Half Marathon training has begun.

    BOM with special intentions for all of the friends, families, & PAX that are experiencing ailments and hard times.

    Thank you for the opportunity to lead,

    Da Parish