F3 New Orleans

Author: Rudy

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Is that Uranus ? No that’s Venus – from Mobydick

    A delightful morning with a pre dawn sky pitch black except for Venus alone in the dark. After an extended stretch filled warmup with a slow pace cadence to really stretch Torso twists SSH Grass grabbers Cherry pickers the PAX moseys to the first corner of the garage roof for the first of 4 exercises of the thang. A 10/20/30 loop around the roof starting with 10 Freak nasties down on the cadence and up on the count. A Slow Cadence. Kareoke to the next corner for 10 American hammers In cadence 2 is one SLOWLY. Recover and back peddle to long side to the next corner for 10 Freddy Mercuries. In cadence 2 is one SLOWLY. Lunge walk in cadence and squat on the count to the 4th corner for Merkins. Down on the cadence SLOWLY and up on the count. A fast mosey to the middle and your choice of legs lunges back peddle etc to the beginning and do it again only 20 reps. A third lap around the roof to finish the thang with 30 Slow cadence. With a few minutes left a round robin of individual favorite stretches and back to the flag. COT and YHC prayed us out. Thanks guys

  • Wtf are we thinking? – from Shooter

    Two guys, too stupid to stay home during a thunderstorm!

  • Solo Run – from Architect

    I can’t blame the PAX for the lack of attendance, the weather was less than ideal and it seems we went out big yesterday with an outstanding showing of 21! However, the disappointment was heavy and the need for a little extra internal motivation was high. A lonely, wet, and slow jog ensued, allowing ample time for some mental reflection.

    No mother’s were involved in the writing of this BB.

  • Bomb bomb bomb da bomb bomb – from Kilo

    The morning started with YHC trying to will REM sleep a little longer but the alarm came at 0500… it really started yesterday as I was pulling into the outskirts of NOLA when Mayhem texted me asking if I was still going to Q. I had forgotten I signed up to Q in honor of my mom’s birthday. Without the proper time to plan a workout, I picked up an old one that would meet Hawg’s desire for load.

    The Thang:
    Disclaimer given in a cracking voice I haven’t known since my teenager days, a mosey to the WOR spot and some things to get the heart rate about where Triple likes it.
    Partner up and mosey to the lot for some parking lot pleasure:
    BOMBS
    Burpees – 50
    Overhead Claps – 100
    Merkins – 150
    Big Boys – 200
    Squats – 250

    then a mosey a wide patch of grass for a little merkin high five ladder.

    We had the honor of being joined for the first time by Chaos (Mayhem’s 2.0) who may not love his name but was surprised at how hard the PAX worked and will be returning if he ever needs more window tint.

    COT: Prayers for John and his family as they mourn his loss, for Vagabond’s son and Bolt’s son as they serve our country, for Chaos and his journey to LSU that he may find a good group of men, and for my mom who without her this backblast wouldn’t be written.

    Finish the week strong gentlemen. SYITG

  • Block party – from Jose10k

    🎉🔥**EVERYTHING MUST GO — FINAL FITNESS FRENZY BLOWOUT!**🔥🎉
    THIS IS IT — The Last Block Party Workout Review!

    LAST BLOCK PARTY TIME: FRIDAY NIGHT, DOWNTOWN COVINGTON!
    You heard it right, folks — the final block party, the last hurrah, the ultimate end of the month workout bash that had more pump than a clearance rack on Black Friday!

    🪧EVERYONE GRABBED A COUPON
    That’s right — no early birds, no doorbusters — just raw muscle. Rifle carry those bad boys around town like human billboards of beast mode.

    🚦STREET-CORNER SIZZLE SPECIAL!
    Each intersection was a deal you couldn’t pass up — 20 curls for the girls (in cadence, because class matters). That’s right — form, function, and flex appeal. Boom.

    🏢TRIPLE FLOOR MADNESS!
    We climbed the A1C express elevator of pain —
    • Top floor: Curls for the girls, encore edition!
    • Middle floor: Shoulder presses so strong, they almost voided the warranty!
    • Bottom floor: Deep squats so low we found hidden inventory from 1993!

    🏛️COURTHOUSE COMEBACK DEALS!
    Rifle carried our way to civic glory —
    • Up the stairs. Down the stairs.
    • BOGO squats at the base — we’re practically giving them away!

    We brought it back with Mary, sweet Mary — the cooldown closer, the loyalty program finisher, the free gift with every purchase of pain.

    At least the Covington crew posted, you can’t trust those Mandevillians!!!!

  • One is the loneliest number – from Jose10k

    Russo? Where are you? Steve? Shooter? Coachella? Chewy? Where is everyone? Bushwacker? What the hell yall? I guess it was a tough beatdown from the previous morning?!?!? No one posted?!?!? Oh well, yall missed it. I had such a workout today that even Bushwacker would have been proud of. He would have had nothing to grumble grumble about. Let me tell you about it…….

  • Better late than Fibbonaci – from Kenna Brah

    I occurred to me today, as I relaxed on Memorial Day to the smell of RIbs on the Barbie, that am consistent. Consistently late with Back-Blasts. Seeing I’ve not Q’d in a bit, I wanted to start the year (nearly June!) on better footing. So my improvement plan is to post the BB within 5 days, that’s better than a wholesale whiff. Ill Q more often to hone the habit. Now for the gist.

    Warmup – ( I may be hallucinating some of this, so have mercy )
    Arm Circle Circuit
    Low Slow Squats
    Mountain Man Pooper Good Mornings
    Jack Webbs

    Thang 1- Indian Run Style 10 Bear Crawl/ 20 Lunges Set ( 4ct) around the fountain
    PAX Line up to Bear Crawl, Lead Pax calls the count, Rear PAX jogs the fountain and takes over at Lead, pickup up the count where he found it. Repeat till everyone has done 2 circuits

    Thank 2 – Dora ( 100 Merkins, 200 Squats, 300 BB Sit-ups )
    Timer – Mosey Backwards from starting Point to the Levee, Bernie Sanders UP, 3 Burpees on top, backward lunge down, Mosey to start
    .
    Thang 3 – Pair up, run opposite directions around fountain, when a PAX pair meets, ROck Paper Scissors , winner chooses exercise, 5,10, then 15 reps,

    Fait accompli – COT

  • Memorial Day Murph – from Fracsac

    A Memorial Day special edition of the Foundry was held where 5 men honored the heroes of our nation that made the ultimate sacrifice.

    At 0530 Old Glory was with us, a disclaimer was given and off we went:

    The Murph

    1 mile run
    100 pull-ups
    200 ‘mericans
    300 squats
    1 mile run

    COT

    Thank you for joining me today to honor the fallen and to push me to be better.

    SYITG

  • Pain for Paine – from Jose10k

    13 men took the red pill for the annual Murph at the Marsh. 1 mile first, then 20 rounds of 5 pull ups, 10 merkins, 15 squats, followed by another mile. Some modified, others intensified. Hammer prayed us out while Truecoat told us of an amazing man: Cpt Paine.
    Thank y’all for posting. Extra prayers and thoughts to the family of those who gave the ultimate sacrifice. SYITG