F3 New Orleans

Author: Walleye

  • Crochet Visor, Sans Gloves

    There are many reasons Hawgcycle is one of my heroes. He leads by example, he pushes himself and everyone around him to be better, Iron Sharpens Iron, he provides words of inspiration, he is a literary genius (just read the Tough Mudder backblast), and so on. Today, it is because he showed up in the gloom with a Crochet Visor and no gloves in 33 degree coldness to hoist some rocks. Gotta love the guy.

     

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    6 men braved the cold temperatures today to get stronger. As we discussed the heart-breaking ending to the Saints season, the men trickled in. The usual disclaimer and off we go.

    Warm-Up COP:

    SSH x 30 IC
    Imperial Walkers x 20 IC
    Mountain Climbers x 20 IC
    Arm Circles x 10 Forward, 10 Backward IC
    Windmills x 10 IC
    Plank Jacks x 20 IC

    Grab a Rock! We each grabbed a rock of our own choosing. And once again, Triple Shift grabbed the ol’ 51 pounder. #Respect #WayToLead

    We moseyed over to the field between the 2 tree lines for our entire workout. As the temperature was 33 degrees, YHC did not feel like running too far.

    Exercise 1: quick fire rock circuits, run-to-rest in between. Let it be noted, Hawg hoisted a frozen rock for all of these exercises without gloves, and never once dropped the rock early. Respect.

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Rock Shoulder Press x 10 IC
    Rock Biceps Curls x 10 IC
    Rock Rows x 10 IC
    Rock Squats x 10 IC
    Rock Chest Press x 10 IC

    Run to the parking lot (50 yards) and back

    Exercise 2:
    Rock lunges across the field, 50 yards, to the groans and huffs of the PAX.

    Exercise 3:
    8-count body builders x 10 IC
    8-count rock press x 10 IC
    Left side lunge with rock chest press x 10 IC
    Right side lunge with rock chest press x 10 IC

    Exercise 4:
    Rock lunges across the field, 50 yards, to the music of more groans.

    Mary COP:
    Flutter Kicks x 20 IC
    LBC’s x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    We returned our beloved rocks to the rock pile, and ran back to the flag to finish just in the nick of time. Count off, Name-o-rama, announcements, intentions, and a prayer. Special shout out to Abacus for killing it since he joined F3. Thank you for allowing me to lead. Stay warm out there this week!

    Walleye

  • The Top 10 of 2017

    As 2017 comes to a close, 10 men came (eventually) to the Mothership to better themselves in preparation for the new year. It was a fitting gloomy morning, 40 degrees and overcast with a little fog, perfect for a December work-out. As Hawg likes to say, iron sharpens iron. So I decided to lean on the Iron Men of F3 NOLA to plan for the gloomy beat-down today. I reviewed back-blasts from the last year to come up with a Top 10 Work-Outs of 2017. Apologies if I left your favorite work-out off the list, or if I over-looked a particularly good beating you personally delivered. This Top 10 list is not all-inclusive, but a smathering of good work-outs from 2017. Credit was given to the men who delivered the original beat-down. The usual disclaimer was provided, and off we go.

    We moseyed to the Great Lawn for the Warm-Up COP. Five men started the work-out as the original crew, 3 more joined half-way through.

    Exercise #10: the SNOWFLAKE

    On one particular chilly Saturday morning in January, Shorty delivered the SNOWFLAKE, in honor of the cold weather, and maybe Rudy’s up-coming ski trip. No better way to warm-up than a Shorty warm-up, incorporating arms, legs, core, and yoga!

    S   SSH x 17 IC. Everything will be 17 reps today, in honor of closing out 2017
    N   Nipple scrapers x 17 IC: high plank, under the fence, back under to starting position
    O   Oblique planks, 30 seconds left arm, 30 seconds right arm
    W  Imperial Walkers x 17 IC
    F   Floyd Mayweathers x 17 IC
    L   Lunges x 17 IC, alternating legs
    A   Alternating Shoulder Taps x 17 IC
    K   Knee Tucks: Squat jumps (tucking the knees) x 17 OYO
    E   BurpEEs, 10 OYO. (Originally Shorty did Eleven’s here, but YHC modified for time)

    Kim Chi arrives! After getting stood up at Troubled Waters, Kim Chi high-tailed it to the Mothership. I think it took him 12 minutes, obeying all speed limits and traffic laws, of course.

    Exercise #9: Frac Dora

    Dora 1-2-3 is an F3 staple. Frac Sac modified Dora 1-2-3 to make the runner work harder. Split into pairs, and each pair completes 100 Merkins, 200 LBC’s, and 300 squats. Each man runs across the Great Lawn and completes:
    Round 1: 5 Burpees
    Round 2: 10 Imperial Walkers
    Round 3: 15 Monkey Humpers
    Round 4: 20 Squats
    Frac Sac made each man run AROUND the Great Lawn and stop in the corners for the above exercises. YHC modified to run ACROSS the Great Lawn for time.

    Exercise #8: Plank-o-rama

    We moseyed over to NOMA and stopped by the train tracks. Rudy is legendary for his ability to hold a plank for an eternity, and torture the rest of the PAX. On one particular Saturday in 2017, during his many trips to OKC, he dedicated a Plank-o-rama to the 5 civilized Indian Tribes of Oklahoma, each representing one point on the 5-point star on the Oklahoma State flag. We did the same today. (Sadly, Rudy had not yet joined us at this point, so he will only read about the glory.) Plank-o-rama with no recovery in-between:

    Tribe 1: Chickasaw Peter Parkers x 17 IC
    Tribe 2: Chocktaw Parker Peters x 17 IC
    Tribe 3: Creek Plank Jacks x 17 IC
    Tribe 4: Seminole Floyd Mayweathers x 17 IC
    Tribe 5: Cherokee Shoulder Taps x 17 IC

    Exercise #7: Tree BLIMPS

    After only 3 exercises, we were 30 minutes into our beat-down! Time to pick up the pace! We strolled over to the tree line on Lelong Drive in front of NOMA. “Not running the Trees…” murmured Kim Chi. Something like that! Tree BLIMPS have always been a favorite of mine. I have seen Yankee, Hawg, and Rudy lead these, so they get the credit.

    5 Burpees, run to the next tree
    10 Lunges each leg, run to the next tree
    15 Imperial Walkers, run to the next tree
    20 Merkins, run to the next tree
    25 Plank Jacks, run to the next tree
    30 Squats, run to the next tree

    Exercise #6: Animals on Parade

    Also an exercise used by many, Animals on Parade have been lead by Mr. Awesome and Shorty on Saturdays in 2017. However, Shorty wanted no credit for it today… Animal walk to the next tree, heading back towards NOMA.

    Bear Crawl to the next tree
    Crab Walk to the next tree
    Duck Walk to the next tree
    Frog Jump to the next tree
    Human Walk to the next tree

    Exercise #5: Merkin Ladder

    After a water break, we moseyed to the steps in front of NOMA. The Merkin Ladder is a real crowd-pleaser, and has been lead by Frac Sac and Da Parish. We performed a Merkin Ladder up the steps in front of NOMA.
    Step 1: 1 Merkin, Step 2: 2 Merkins, Step 3: 3 Merkins, all the way to the top.

    Exercise #4: Foundry Circuit

    Another staple of any City Park beat-down, the Foundry Circuit is good to incorporate upper body, lower body, core, and kill time. We decided to give credit for this one to Amnesty. After all, Da Parish informed me that Amnesty Q’ed the most work-outs in 2017! Way to Lead, Amnesty!!!

    We moseyed to the Baby Foundry, aka the Refinery, for this one. Four stations. Running short on time now, we only completed 1 round.
    10 Pull-Ups (for Amnesty) had the count
    Body Dips
    Hanging Knee Ups
    Step Ups

    Exercise #3: Calf Raises

    Always a favorite of Jingle Vader. JV can do calf raises until the cows come home. I guess that’s what gives him his shapely legs… We moseyed to the back gates of Tad Gormley field and each grabbed some iron for calf raises:
    Standard calf raises x 17 IC
    Toes-out calf raises x 17 IC
    Toes-in calf raises x 17 IC

    Exercise #2: The Hotel Trifecta, aka the Suck-It, aka the Suck-A$$

    We moseyed back to the Great Lawn for this exercise, introduced by Tool in early December. Tool found this exercise in Men’s Health, where it was suggested this exercise may be good to perform in one’s hotel room while traveling. After completing this exercise a few weeks ago, the ensuing mumble chatter suggested we should change the name to the Suck-It, or maybe the Suck-A$$. Back then, we completed three 3-minute rounds. Today YHC modified to 1 round for time.

    3 minutes: 6 SSH, 6 squat jumps, 6 Merkins
    Complete as many rounds as possible, OYO, in 3 minutes. Shout out number as each round is completed.
    Triple Shift won with 9.5 rounds. Not an easy task, I remind you. RESPECT!

    Rudy! Rudy! Rudy! Rudy strolled up after his run to join the COT. Little did he know, he arrived just in time for the #1 work-out of 2017!

    And, drum roll please…
    the #1 exercise of 2017…

    Exercise #1: Tabata!

    Nothing sharpens Iron like the Tabata. 20 seconds as hard as you can push, 10 second rest. This one always kick my butt. I credit Amnesty and Hawg with the Tabata. Both have beat me down with this.
    Round 1: Jump Squats
    Round 2: High Knees
    Round 3: Jump Lunges
    Round 4: Merkins
    Round 5: Super Mans
    Round 6: Dips
    Round 7: Side Lunges Left
    Round 8: Side Lunges Right
    Round 9: V-Ups
    Round 10: Rest

    That completed the Top 10 of 2017. We moseyed back to the flag for the COT.

    Count 0ff, Name-o-rama, announcements, and special intentions. Remember the North Shore 10K in January, and don’t forget to wear you tank-top! Safe wishes to all travelers and party-goers on New Year’s Eve. Be strong in sticking to New Year’s resolutions. Shorty will be a Daddy in 2 weeks! Wish him luck, but he won’t need it. He’ll be a great dad.

    Thank you for letting me lead. This one was fun to plan, and a fun review of the last year. F3 has helped me to have a great 2017. I appreciate all of you for the friendship, comaraderie, and pushing me to be a better man. Happy New Year!

  • 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.

     

     

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    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.

  • 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

  • Rock City

    Seven men showed up on this cool crisp November morning to better themselves. Instead, they got to hear Rudy, Apples, and YHC lament another painful Notre Dame football loss. Unlike our quarterback, at least we showed up… A calm, thoughtful disclaimer, and off we go.

    First a short jog to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Peter Parkers x 20 IC
    Plank Jacks x 20 IC
    Windmills x 20 IC
    Arm Circles 10 Forward, 10 Backward IC
    Parker Peters x 20 IC
    J-Lo’s x 20 IC

    Grab your rock and mosey to the baseball field, for some version of 11’s. Or maybe it was 12’s. There was some confusion. Ya see, we were going to this bingo parlor at the YMCA, well one thing led to another, and the instructions got all fouled up… Either way, it ended up being a bad idea.
    10 8-count-body-builders, run 1 tree (10 yards) and back with rock
    9 8-count-body-builders, run 2 trees (20 yards) and back with rock
    8 8-count-body-builders, run 3 trees (30 yards) and back with rock
    At this point, YHC realized this would take WAY too long to complete, so we halved it.
    6 8-count-body-builders, run 5 trees (50 yards) and back with rock
    4 8-count-body-builders, run 7 trees (70 yards) and back with rock
    2 8-count-body-builders, run 9 trees (90 yards) and back with rock

    Next we mosey to the race track for the next COP:
    Shoulder press with rock x 20 IC
    Biceps curls with rock x 20 IC
    Rock rows x 20 IC
    Chest press with rock x 20 IC
    Squats with rock x 20 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 15 IC
    Biceps curls with rock x 15 IC
    Rock rows x 15 IC
    Chest press with rock x 15 IC
    Squats with rock x 15 IC

    1 lap around the track: sprint the straight-aways, jog the bends.

    Shoulder press with rock x 10 IC
    Biceps curls with rock x 10 IC
    Rock rows x 10 IC
    Chest press with rock x 10 IC
    Squats with rock x 10 IC

    Mosey back to the outfield for 2 minutes of Mary.
    Flutter kicks x 20 IC
    Penguins x 20 IC
    LBC’s x 20 IC

    We returned our beloved rocks to the pile, and raced back to the flag to finish just in the nick of time.
    Count off, Name-o-rama, announcements, intentions, and a prayer.
    Thanks for letting me lead!

    Walleye

  • Rock ‘n’ Run

    The Pax showed up in good spirits on this beautiful Monday. Amnesty remarked what a cool August morning this was, with only a tepid 70% humidity. However, there was a bit of a stank in the air, “similar to the gutters of Hong Kong.” Ask JV about that one, apparently he knows the smell…

    Warm-up COP:

    • SSH x 20 IC
    • IW x 20 IC
    • Peter Parkers x 20 IC
    • Plank Jacks x 20 IC
    • Windmills x 20 IC
    • Arm Circles x 20 IC (10 forward, 10 backward)
    • J-Lo’s x 20 IC

    We grabbed our favorite rock, and moseyed over to the track for some rock circuit training. A simple circuit for a simple Monday.

    • Shoulder press x 20 IC
    • Curls x 20 IC
    • Rows x 20 IC
    • Low slow squats x 20 IC
    • Chest press x 20 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 15 IC
    • Curls x 15 IC
    • Rows x 15 IC
    • Low slow squats x 15 IC
    • Chest press x 15 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    • Shoulder press x 10 IC
    • Curls x 10 IC
    • Rows x 10 IC
    • Low slow squats x 10 IC
    • Chest press x 10 IC

    One lap around the track: sprint the straight-aways, jog the bends.

    Next we moseyed to the outfield of the softball field for some Mary.

    • LBC’s x 20 IC
    • Flutter kicks while holding rock overhead x 20 IC
    • Hello Dolly while holding rock overhead x 20 IC
    • American Hammer (without rock) x 20 IC
    • Crunchy frogs x 10 IC

    Return our beloved rocks to the pile, and run back to the flag. COT, name-o-rama, and a prayer for our country’s leadership. Thanks for letting me lead on this beautiful morning!

    Walleye

     

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.
    • Plank and wait for the PAX to finish.

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • Keep The Dream Alive

    “Keep the Dream Alive” seems like a fitting slogan for F3. The dream may be our athletic prowess, our aging bodies, another 100 burpee work-out (no thanks, Hawg), or the hopes to run the Gnarly Nutria faster than Ringer and Barcrawl. But in this case, the slogan was on Out For Justice’s t-shirt: hitting the snooze button on the alarm clock to literally keep the dream alive. Check out the pic on the Group Me app. Here’s to all the men that beat the Wednesday Fartsack to make it out in the gloom and keep the dream alive. A quick disclaimer and off we go.

    The Thang

    Warm-up:

    • SSH x20 IC
    • IW x20 IC
    • Windmills x20 IC
    • Peter Parker’s x20 IC
    • Plank Jacks x20 IC
    • Arm Circles x20 (10 forward, 10 backward) IC

    We took a short jog over to the Baby Foundry for a 5-station circuit for 5 men. Had to include pull-ups for Amnesty.

    Round 1:

    • 10 burpees for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Round 2:

    • 20 merkins for the count
    • Pull-ups
    • Dips
    • Body rows
    • Knee Ups

    Next, Indian Run to the fountain in front of NOMA.

    • Left leg step-ups x20
    • Dips x20
    • Right leg step-ups x20

    Stay put for some 11’s up the steps at NOMA

    • Merkins at the bottom (1-10)
    • Bear crawl up the steps
    • Squats at the top (10-1)
    • Run back down

    The bear crawl up the steps proved to be more painful than anticipated. But with some blood, sweat, and tears… and grunts… we managed to get it done. Next we mosey back down Roosevelt Mall, stopping along the way for 2 minutes of Mary.

    • LBC’s x20
    • Flutter kicks x20
    • Hello Dolly x20

    Finish strong with a run to the flag. Count off, Name-o-rama, and a prayer of thanks. Thanks OFJ for keeping my dream alive!

    Walleye

  • Fun at the Foundry 5/24/17

    A beautiful morning at City Park! Frac Sac showed up in excellent spirits to greet everyone with some cheer. A quick disclaimer, and off we go.

    A quick mosey around the circle for our 1st COP.
    SSH x 25 IC
    IW x 25 IC
    Plank Jacks x 25 IC
    Palnk Walks x 20 IC (10 right and 10 left)
    Squats x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Mall:
    Dips on the park benches, start at 5, increase 1 dip per bench to end at 17.

    Mosey on over to the Foundry for some Fun:
    5 stations, 3 rounds:
    10 pull-ups (pull-ups with the count)
    Dips
    Squat jumps
    Body rows
    Knee Ups hanging from the monkey bars

    Next we mosey to the NOMA water fountain for 11’s up the steps of NOMA.
    Incline merkins at the fountain, squat jumps at the top of the steps.

    Indian run back toward the flag. But wait, we have 3 minutes for Mary!
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    Russian Twists x 20 IC

    And back to the flag at 6:16. Count off, Name-o-rama, announcements, intentions, and thanks for a beautiful day!
    See you next time in the gloom.
    Walleye

  • The Foundry 3/29/17

    We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
    The usual disclaimer, and off we go.

    Mosey to the track for a warm-up COP:
    SSH x 20 IC
    Hill-Billy’s x 20 IC
    Plank Jacks x 20 IC
    Squats x 20 IC

    Mosey to the side of the track for our first exercise.
    11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.

    Indian run to the Foundry for an upper body circuit:
    10 pull-ups (the pull-ups have the count)
    Dips
    Decline merkins
    Body rows
    Knee ups on the monkey bares
    — Repeat for a second set

    Then mosey to the fountain in front of NOMA:
    15 dips
    Frog hops up the steps of NOMA
    — Repeat 5 sets

    Left leg step-ups x 15 IC
    Incline merkins x 15 IC
    Right leg step-ups x 15 IC

    A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
    Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.

    Thanks fells. Happy hump day.