F3 New Orleans

Tag: #TheFoundry

  • Team Murph Training

    Eleven NOLA F3er’s and a visitor from Alpharetta joined the PAX on this “crisp” Mothership workout.  Could this be the swan song for YHC Q’ing the NOLA Mothership only these 12 men seemed to care… cue violins.  YHC tried to make it memorable:

    Disclaimer
    PAX Divided into groups of 3
    “Sudden W” = 10 Dr. W’s

    The Thang

    Mosey to the Great Lawn
    Sudden W
    Obligatory warm-up: Side Straddle Hop (IC) x10, Imperial Walker (IC) x 10, and Peter Parker (IC) x10
    Mosey, then Sudden W to wait for Maverick

    Mosey to the Foundry
    Mumble chatter about the ropes hanging from pull-up bars
    Sudden W
    YHC distributed index cards and pens for each group to complete:
    200 Pull-ups (>50 each)
    500 Merkins
    800 Air Squats
    Gave each team 2 minutes to strategize how to use rope to aid in pull-ups and plan exercise rotation
    Promised winning team would be happy at the end
    3 Sudden W dispersed in the middle of Team Murph Workout
    Winners: Maverick, Bongo, and YHC picked up ropes while…

    Everyone else Frog Hop to drinking fountain
    Sudden W
    LBCs (IC) x25

    Mosey to the Museum Steps
    Maverick briefly sang Roxanne to us:
    Merkin on Roxanne
    Plank Jack on Red Light

    Mosey to the Great Lawn
    Partner up for 4 sets of:
    1) AMRAP LBC’s
    2) Wind sprint width of field and back
    Flutterkicks (IC) x30
    Sudden W

    Mosey to the Flag
    Special intentions: Mason and Crohn’s Disease, Brady and behavior treatment, and YHC Family Moving

    Special thanks to Fondue Guy for posting on his vacation

  • We still honor winners

    Seven vets sprung from the gloom in City Park for another epic Foundry Workout.  No fancy themes or exciting gimmicks just some special honor planned for the Foundry winners.  While the world honors participants, we reserve respect and honor for the winners, but YHC will get back to that.

    The Thang
    Mosey to the practice track
    Bear crawl width of football field
    Plank and wait for Cowbell, who thought he could stretch while we did Bear Crawls, but YHC was not about to let him get out of Frog Hops too
    Frog hop back
    Dragon crawl (Similar to spiderman crawl, with a staggered merkin after each forward step) 1/3 width and finish with bear crawl
    15 Second count
    Lunge walk back
    Air Squats (IC) x 15

    Mosey to the Foundry
    Grab a drink
    On your own to earn your honor:
    50 Pull-ups
    50 Parallel Bar Dips
    50 Inverted Presses
    Group carry Cowbell to the drinking fountain, mosey back
    Group carry Bubba to the drinking fountain

    Mosey to the Flag
    LBC’s (IC) x 51
    Flutter Kicks (IC) x 31
    Dancing Chilicuts (IC) x 10

    While there wasn’t much variety, but the Frog Hops and 3×50 at the Foundry SUCKED if I may say so myself.

    Announcements:
    Read your email already!

    Shout-Outs:
    Tool’s family and son
    FracSac friends and family with cancer
    Praise for our many blessings
    Those in BR still in need

    Mumble Chatter:
    Much mention of Cowbell being a Millennial as he finished minutes ahead of everyone at the Foundry.

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?

  • Triangle Builder at the Foundry

    Five Foundry regulars and two uptown intruders joined the PAX for a post YHC birthday beat-down at the Foundry.  Cowbell was again suckered into posting while Shorty lay comfortably in his bed counting sheep.  Without OSHA YHC was quite nervous he may unknowingly subject the PAX to unnecessary dangers, but we must go on…

    The Thang:

    Mosey to the Javelin Throwing Pad at the Practice Track
    Side Straddle Hops (IC) x 20
    Peter Parkers (IC) x 20
    Imperial Walkers (IC) x 20

    Mosey to the Straightaway
    YHC offered the choice between 400m Intervals (with the memory of 800m intervals fresh in some of the PAX minds) ……. or…… upper body work at the Foundry
    PAX went with the Foundry, imagine that!

    Mosey to the Foundry
    Set #1 of 11’s: Pull-ups/Dips and Crunchy Frogs
    Supermans (IC) x 10
    Set #2 of 11’s: Dips/Pull-ups and Dr. W’s (bad idea)
    Dancing Chilicuts (IC) x 10
    Set #3 of 11’s: Low bar rows/Perkins (merkin in pike position- feet on bench and six pointed straight up away from the Big Ball, should isolate the shoulders) and Putins
    Set #4 of partial 11’s: Perkins/Low bar rows and LBC’s

    Mosey to the Flag
    Seal the Deal the exhausted way: Flutter Kicks (IC) x 30

    Mumble chatter
    The PAX informed YHC that he can’t add (at least not at 5:40am), as he instructed the PAX do start with 11 crunchy frogs and 1 pull-up

    Shout-Outs
    Frack Sack – family and friends battling cancer
    Tools family and son
    Families suffering through flooding damage
    Other that YHC is sorry that he cannot remember 5 days later, but the Good Lord still remembers them

  • Short One Q – Fear not Cantore

    Boogie and I arrived a good 15 minutes early to watch the silent light show in the sky.  The tomatoes for the other 5:30 “boot camp” rolled in and rolled out.  Evidently tomatoes fear “heat lightning”.    According to this Link “heat lightning” is a term only used in the south.   Walleye rolled in and mumbled about the abundant “heat lightning” in the sky.   FrackSac rounded out the PAX as we waited for the Q.  As noted in the title the Q did not show.  Why did our Q not show? We do not know?  Was it fear of the “heat lightning”? Shorty, you should not fear lightning as it almost always strikes tall objects not shorty ones.

    Fearlessly Boogie took the lead and we all gave the disclaimer

    SSH x 25
    Monkey Humps x 25
    Arm Circles 2 x 15
    Imperial Walkers x 25
    Peter Parkers x 25
    +10 burpees for fun

    Walleye took over and we moseyed to the nearest Gym

    Cycle 1
    Pullups for 30 seconds
    Dips
    Hanging knee lifts
    Box jumps

    Cycle 2
    Burpees x 10
    Rows
    Decline Pushups
    Lunges

    FrackSack jumped in and lead us down Route 66 with box jumps and gifted us
    10 burpees at the end.

    YHC’s brief tour
    We moseyed to the baseball field
    Animals on parade – bears, ducks, crabs, bears

    Time for Mary – we took turns leading

    LBC x 20
    Flutter x 20
    Russian Twists x 20
    Hello Dolly x 20
    Pretzel Crunch x 10 each leg
    Box cutters x 10
    Boogies (not sure what to call them – seated one leg lift) x 10 each leg
    Plank-o-rama 30 sec high plank, right plank, left plank and high plank, super man

    COT – Bogey lead the prayer.

  • 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

  • Catfish Beatdown Day

    On this two-headed monster Q today replacing an “out-of-town” Amnesty, Bubba gave disclaimer and let everyone know about National Catfish Day. Since there are no catfish themed workouts in the Lexicon, YHC decides to focus on legs, since catfish have none. Then began …

    The Thang

    Mosey to grass by museum including high knees and butt kicks along way.

    COP Warm-up

    SSH x 41
    IW x 25
    Peter Parker x 20;
    Mountain climber x20
    Parker Peter x 20;

    Mosey to front of museum

    La la leggy

    At fountain in front of museum

    20 pistol squats left
    20 pistol squats right
    20 lunges left
    20 lunge right
    20 calf raises
    20 squat box jumps
    20 calf raises

    Mosey to Roosevelt Mall

    Route 66: using 11 benches in Roosevelt mall, 1 box jump at first, then add one additional rep at every bench at an interval until you hit 11. Al Gore at end until 6

    Bubba then leads 10 ab squats to end and hands to Splash

    Splash starts things off with 15 burpees

    Mosey to center of the track for some ab destruction with Mary
    IC: LBC x 50, penguins x 20, box cutters x 20

    Mosey to foundry
    Pair Up: 15 burpees (is count), pull ups, hip slaps, plank walks, seal jacks, Derikans, squats, shoulder taps, dips, dying cockroach

    Mosey back to flag – end it with Bring Sally Up

    Welcome to Jersey-native FNG The Situation, and ends with HIM themed prayer and reflection. Final exhortation to head to Middendorfs for catfish!

  • 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.

  • Wednesdays are Booming

    Twelve men trickled into the the City Park gloom this am for the usual Wednesday sweat fest. This was our second week at the Foundry AO which isn’t exactly uncharted territory but rather a twist on the Saturday and Tuesday workouts. City Park definitely has plenty to offer by having ample area to mosey, a track, benches, several workout stations, stairs, and more. After the disclaimer, we were off heading to the other end of Roosevelt Mall. Peeled off for the warmup:

    SSH x30 IC
    Windmill X15 IC
    Arm Circle X15F, X15B IC
    Goof Balls x15 IC
    Line up facing the hill: 5 Burpees, bear crawl to the top of the hill (40-50yds?), 5 Burpees at top of hill

    Mosey to the workout station near the back of Tad Gormley Stadium for a clockwise circuit of upper and lower body reps w/2 PAX on each station:
    Pull Ups x10
    Box Jumps x10
    Dips x10
    Low Slow Squats x10
    Monkey Bar Pull Ups x10
    IPW while waiting (in lieu of planking)

    Rinse and repeat.

    Mosey a few hundred yards to the back fence of the stadium. Use the brick fence ledge and iron bars for:

    Hip Slappers X25 IC
    Calf Raises x25 IC
    Hip Slappers x20 IC
    Calf Raises X20 IC

    YHC botched the cadence on the first few reps of HS but managed to redeem himself. YHC forgot to throw in a round of Declined Merkins which was on the underutilized wienke. Mosey back to workout station for 10 more pull ups OYO.

    Mosey back to grass field (cool setting of oak trees and lagoon in the backdrop) for a Mary COP:

    Flutter Kicks x25 IC
    LBC x25 IC
    Plank Rolls x15 IC
    Russian Twists X20 IC
    Iron Cross x10 IC

    Mosey back to flag OYO. This left just enough time to incorporate the Tuesday ritual of “sealing the deal” with 10 Burpees, however YHC was notified that burpees were omitted from the previous day’s beatdown so we upped it to 20 Burpees, however there was some groaning and moaning so we split the difference with 15 Burpees.

    COT and usual announcements.

    T-claps to the F3 NOLA crew for having 12 PAX at the Foundry and 18 at The Birdcage. That topped off with 3 F3 Northshore PAX at the inaugural Wednesday Covington AO makes for 33 guys posting in the gloom to get stronger and healthier. Good to see the efforts to grow F3 have been working.

    Tool

  • Nola Foundry Rises

    It was a comfortable, humid morning and a great day to start a Wednesday workout at City Park. As the shovel/flag was planted, the men started walking up. After the disclaimer, ten men started off including an FNG. After a little mosey to start the warm-up to an open field, let’s circle up for the first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC
    Sometime during the COP SFX came running up to join the PAX. Glad he made it. Welcome friend, knew he didn’t want to miss it.
    As we moseyed to the Foundry, the whining…I mean mumble chatter, about running through the high grass was rampant and quite ladylike….yeah, I said it…
    At the Foundry we split the group with five starting the circuit and six running to the little tree…yep, the one behind the big one. Yes, the green one. And do 10 burpees.
    The circuit: pullups, dips, rows and traverse the monkeybars (horizontal ladder). Rotate between running to the little tree for burpees and doing the circuit. Rinse and Repeat.
    Let’s mosey… Look, some grass that isn’t too high…
    Time for Tabata: first 20 secs Seal Jacks, second 20 secs Push Jacks (like plank jacks except when legs go wide, lower your chest; when leg are brought together, push up). Then Seal Jacks…then Push Jacks….for 4 minutes. One minute rest then start the second Tabata. This time we did Running in Place and Push Planks (go from low or elbow planks to a regular plank, then a push up). We ran out of time so had to cut it short. Let’s mosey to the SF. Looks like Hawg found a Cycle to finish with. Sure was nice of SFX to let him borrow it….HA.

    Countoff, namerama (bienvenue (“welcome” in French…duh) Poisson-FNG), announcements, prayer to the Sky-Q.