F3 New Orleans

Category: New Orleans

  • 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

  • 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

  • Where’s Mahatma? – from Vagabond

    We worked out
    It was great

  • Memorial Day Rock City 2025 – from Vagabond

    pax worked with rocks under gazebo for 20 exercises @ 20 reps apiece

  • Weeble’s Welcome Party – from Mayhem

    77 degrees, 93% humidity, no wind
    Party of 9, including an FNG, at the Renni

    Some PAX wanted to head up and face the bacon
    Not so fast my friend
    One lap around the fountain
    Now we can head up the stairs… always listen to the Q

    Normal warm-a-rama, including demonstrations for the FNG

    Mosey to the SW side for calf raises
    Ascend via the forbidden entrance
    2 minute plank
    Low slow squats
    Bear crawl down the ramp back to the foot of NOMA
    Descending merkins down 10 steps

    Mosey to the NW side
    Grab some wall
    Wall plank hands, lunge walk to cross walk, jingle balls (never again)
    Donkey kicks, lunge walk to cross walk, low slow squats
    Wall plank feet, lunge walk to cross walk, plank jacks
    Wall sit with overhead claps

    Mosey to front of NOMA for modified 11s
    Mayhem Merkins + Big Bois, broad jump in between

    Back of NOMA for three Sunday Mornings

    COT
    Happy Memorial Day
    Welcome Weeble
    Free to Lead
    SYITG

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • Luv ya Mutha ‘n em – from Vagabond

    Warmup
    vagabond stretch
    Abe
    mountain climbers
    Grass grabbers
    Peter Parker
    Hillbilly
    Hip slaps plank
    Bob and weave

    Jump rope

    Bridge derkins

    Benches:
    dips x15
    step overs x30
    derkins x15
    Rocky balboas

    Oak tree ring of fire
    1 Mayhem merkin circle x3 around
    Al Gore 5 Bobby Hurley
    Low country crab x2 around twice

    Fountain partner up x4 rounds apiece
    Step ups while partner bear crawls around
    Backward step ups while partner bear crawls around

    Bridge partner up x3 apiece
    burpee + table step overs while partner runs bridge loop

    Soccer – respect pax vs no respect pax

  • Beat Down Vaggy Style – from Vagabond

    Back of museum wall work

    Moseying

    Benches at Roosevelt
    15 step ups 5 burpees
    15 dips 5 burpees

    Hill
    Derkins and ring of fire

    Sunday morning

    Mary

  • Rocky Balboa Returns (2-Year Manniversary Edition) – from Mr Rodgers

    Backblast: Rocky Balboa Returns (2-Year Manniversary Edition)
    QIC: YHC
    PAX: Too many to name, one less after Mustard’s ankle called it quits
    Conditions: Dry skies (for once), humidity set to “drenched”

    At 5:29 AM sharp, YHC gave a lightning-fast disclaimer (no actual lightning this time), and we were off to the rock pile. I instructed each PAX to choose a partner and a rock wisely—because no one wants to get stuck with a pebble… or a boulder.

    Warm-Up? Nope.
    Due to distance and time management (and possibly because warm-ups are overrated), we skipped tradition. Instead:

    Pax 1: 10 Side Straddle Hops

    Pax 2: Rifle carry the rock to the beatdown zone
    Switch and repeat until arrival. By the time we got there, Vagabond dropped a rock on Mayhem’s head, giving us a preview of the punishment to come. Shoulders were smoked. Mission accomplished.

    Exercise 1: “Rocky Balboa Returns”
    Pax 1: Run bleachers with your rock

    Pax 2: AMRAP — 5 Burpees, 10 Merkins, 15 Squats, Big Boys

    x3 Each

    💬 You’re the champ… until you drop the rock.
    Spoiler: several PAX were dethroned early.

    Exercise 2: “Stairway to Suck”
    Pax 1: Burpee broad jump at base, sprint up next stair set

    Pax 2: AMRAP — 5 Burpees, 10 Rock Thrusters, 15 SSH, LBCs

    x3 Each

    💬 It looks like a stairway. It feels like doom.
    Colonel Mustard’s ankle tapped out here. Respect.

    Exercise 3: “The Crawlinator”
    Pax 1: Bear crawl up ramp, run stairs, crawl to next set

    Pax 2: AMRAP — 5 Hellraisers, 10 Rock Squats, 15 Rock Shoulder Presses, Flutter Kicks

    x1 Each

    💬 Now featuring puddles of sweat to make bleacher crawling extra sketchy.
    Even YHC took off the weight vest. That says it all.

    Wrap-Up:
    Kid Rock blared. Sweat flew. Rocks were dropped. Bodies collapsed. Intentions were lifted to the Lord Almighty, and we dispersed knowing we earned this manniversary.

    Two years in, and still standing. Barely.