F3 New Orleans

Tag: High Rise

  • This ain’t no democracy

    Just sit there and shut up. This ain't no democracy.

    A very very damp morning greeted the PAX, after yesterday’s squall lines rolled through. YHC had done a quick drive by one of the intended workout areas to see whether it was usable, and alas – discovered that it was quite soupy. So perhaps an audible was going to be necessary. More on that later.

    5:30 – Issue a disclaimer, and 21 PAX moseyed off to the track. YHC is not a regular at the Foundry. His recollections of the Foundry from way-back-when was of an intimate gathering of just a few close friends. Now we are at 21 PAX (and apparently that’s the new normal at The Foundry!) Fantastic to see such growth – more HIMs, more impact, more motivations. Thank you all.

    The Warmup

    Circle up on the track for a typical warmup, consisting of Windmills (oops – bad move on the part of the YHC, needed to restart , SSH, Arm Circles, Overhead Claps, more Arm Circles (alas, Amnesty kept chit chatting and missing the instructions to KEEP YOUR ARMS UP). Then some planks, just because.

    The Thing #1

    BLIMPS. Partner up for the BLIMPS-a-go-go. Partners run opposite directions on the track, and wherever they meet – do the next letter exercise. Then run opposite directions again. Start with Burpees x10. You all know the drill from there (except, apparently, YHC who attempted to spell out BIMPS). Ya Mom’n’Dem did a great job carrying an additional heavy weight on his back (“Jesus Juice”). Meanwhile, Holy Grove and Smooth finished about 15 minutes ahead of the next closes finisher.

    As PAX finish, start LBC’ing and Dollying awaiting the 6. YHC then offered the PAX a choice:

    • Elevens: PAX who want to do 11s, line up on YHC’s left
    • Get your shoes wet: PAX who want to get their shoes wet, line up on YHC’s right

    YHC was astounded to see a vote of 20-1 in favor of “Keep your shoes dry” (and the humble reader can guess who was the “1”). Apparently, a lesson in the Art of Manliness was in order. As this is NOT a democracy – the PAX moseyed off to collect a cinderblock from the swamp.

    The Thing #2

    Grab your cinder block and line up along the left field line in the puddles (you know, the area that looks like a baseball field when not covered by muck and grass clippings). Pop Tart scoffed at the rest of us, as the mud and water just oozed right out of his mandals…

    Round 1: 15 each Overhead Press, Curls, Rows, Bench Press. Then a Bear Crawl out about 30 yards, and Lunge Walk back. Briefs grumbling “my shoes won’t be dry for days”. Screw Top whining “Can’t we go do pullups instead? Its dry over there”.

    Round 2: 12 each. Crawl Bear out, Walk Lunge back. Words fail to express my disappointment at hearing Tool suggest that Walk Lunge would be easier if his footsies weren’t so wet.

    Round 3: 10 each. Not enough time for more out-and-back, so return our Cinderblock friends and slosh back to the flag.

    Finished about 5 mins late. Sorry PAX (but not really)

    Count-off and name-o-rama (lots of young guns at the Foundry – thanks for pushing me harder everyone!) Announcements and Intentions, especially praying for Holy Grove’s dad in his recovery from health challenges.

    As today is the feast day of St. Ignatius, YHC closed with his Prayer for Generosity. Thanks for letting me lead. And thanks for following where I go! Into the Muck and Mire!

  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.

  • You down with the DZ, yea you know me

    8 gentlemen of the highest order showed up on Monday morning for a good old fashioned sprint workout known as the Danger Zone. When the clock struck 5:30am, i issued the proverbial disclaimer and the beatdown commenced.

    Warmup

    • Mosey down Roosevelt Mall while doing some dynamic stretching:
    • high knees
    • butt kicks
    • karaoke to the left
    • karaoke to the right
    • open the gate
    • close the gate

    Then we circled up and did the following exercises:

    • mountain climbers – 15
    • grass grabbers – 15
    • low slow squats – 15
    • arm circles – 8 forward, 10 backward
    • side straddle hops – 15

    The Thang:

    Split into 2 groups on Roosevelt Mall.

    Group 1 sprints to the 1st lightpole and back, then sprints to 2nd lightpole and back, then sprints to 3rd lightpole and back, and lastly to 4th lightpole and back 

    Group 2 was on their six doing levels starting with their legs 3 inches off the ground. Each time Group 1 made it back to the starting pole, Group 2 would raise their legs 3 inches higher off the ground. After we did this for 1 round, we switched and had Group 2 do the sprints and Group 1 do the levels

    Next, we had Group 1 do the same set of sprints, but this time Group 2 was doing an arm plank and each time Group 1 made it back to the starting pole, Group 2 would do 5 pushups and then go back to holding the plank. Then we switched

    Next we took a 20 count break and then mosey’d to the track. Once on the track, we did an Indian Run for 2 laps around the track. The last 1/2 lap of the Indian Run was a jail break back to the start

    Lastly, we did a few wind sprints in which Group 1 did the sprints while Group 2 did Al Gore’s coupled with a jump squat each time group 1 made it back to the starting point. Then we switched.

    After that, we mosey’d to the flag, hit 15 burpees on our own just for good measure, and then did the count-off, name-o-rama, announcements, intentions, and prayer. Thanks for coming out, fellas. It always feels good to start off the work week right with an F3 beatdown 

  • Okwata in the Fall

    Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)

    Mosey to the center of the intersection no one ever uses (possibly because we are in it) for

    • Mountain climbers
    • Scorpion kicks
    • SSH
    • Arm Circles
    • Hill Billies
    • All x20

    Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.

    20 second count, enough time to stretch out the hips with a little open the gate and close the gate.

    Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.

    Finally, a bit of DORA 1-2-3 OYO

    • 50 Money Humpers
    • 100 Jump Lunges
    • 150 Squats

    *After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.

    Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch

    Total Mileage: 2.86 miles

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls

  • Stairway to 7

    16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July.  QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages!  Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go.  Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand).  So using this as motivation the stair way to 7 was concocted!

    Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!

    Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.

    Circle up – all in cadence x 7

    Peter Parkers

    Merkins

    Scorpion kicks left & right leg

    Country crab leg lift to a dip

    Side Straddle Hops

    The journey to the stairway to 7!

    1st Climb UP:

    Line up tree 0

    One double under

    Run to tree 1

    Two Merkins

    Run to tree 2

    Three double unders

    Run to tree 3

    Four Merkins

    Run to tree 4

    Five double unders

    Run to tree 5

    Six Merkins

    Run to tree 6

    7 of each double under / merkins

    All of finish go directly to plank waiting and active recovering until the 6

    30 seconds rest

    1st Climb DOWN – Descending double

    At Tree 6

    7 ea double under / merkins

    Run to tree 5

    6 ea

    Run to tree 4

    5 ea

    Complete the descent until tree 0 reached and 1ea double under / merkin

    1 minute rest

    2nd Climb UP

    Same concept except this time the effort doubles

    Tree 0

    2 Carolina Dry Docks

    BEAR CRAWL between trees.

    Tree 1

    4 Carolina Dry Docks

    Then

    6, 8, 10, 12, 14

    Again once finish hold a plank and wait with active recovery.  30 secs rest

    2nd Climb Down

    Same concept except this time add plank jacks after Dry Docks

    At Tree 6

    14 ea Dry Docks /  Plank Jacks

    Run, Mosey or Slow Mosey between trees

    12 ea

    same

    10 ea

    Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed

    3rd Climb Up

    Partner up

    At Tree 0

    Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.

    Pax 2 and Pax 1 flap jack the movement.

    NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.

    At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement.  This time Pax 1 will be the wheelbarrow to tree 2.

    This continues to tree 6 with the Merkin/jump over rising to 7 each side.

    Once complete mosey to get water.

    Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between

    7 squat jumps

    7 incline merkins

    7 decline merkins

    Run across the short width of the field and back

    repeat

    Circle Up for Mary:

    2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank

    1 min rest

    Rinse and repeat.

    Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups

    Head to the flag……wait 1 minute: 7 Burpees OYO

    DONE!

    COT – Life is a bless and we know not the day or time.  Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week.  Stay focused to be appreciative, open to forgive as well as being forgiven.  God Bless!

  • Repeat Miles

    Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.

    My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….

    Started off with some overall dynamic stretches for 100 m and then

    IW X 15

    Grass Grabbers X 15

    PP X 15

    I have put off the work out for long enough….

    Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.

    After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….

    2nd and 3rd miles went well, everyone gave their best.

    Finally some stretching as we waited for final pax to come in.

    Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.

    See you on the radio and in the gloom.

    Bongo

  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker 

  • An Extra 5 seconds of Fun

    • Temperature: bad
    • Humidity: bad

    21 men gathered this morning for a Foundry workout. Like the Stomp, this workout – led by Amnesty since the olden days – has continued to grow, and the new faces are welcome additions. In fact, we had a late addition today from Butter, bringing the total to 22. He joined us for the COT, and plans to make some workouts soon.

    Quick Warmup (we’ve got work to do)

    • Mosey to the track
    • ISWx10
    • SSHx20 (some complaints from Amnesty and Bogey about YHC’s failure to instruct the already standing PAX to get in “position” before this one. Leaving this here for their next Q’s, where I’m sure their instructions and cadence will be perfect)
    • Peter Parker Peter x20 each
    • Arm Circles x10 each way
    • Line up in 2 lines and Indian Run to the Foundry

    The Thang: 8 Stations, 4 rounds on a Tabata timer of

    • Derkins
    • Jumping Rope
    • seated dips
    • Burpees
    • Pull-ups
    • Jump Squats
    • Bird Dogs
    • Side to side jumps over the snake

    We’ve done something like this workout a few times, so YHC decided to up the difficulty a bit by changing the timer from 20 seconds on, 10 off, to 25 seconds on, 10 off. That extra 5 seconds took a toll, but everyone persevered thanks to the rocking tunes.

    Quick mosey back to the track for some static stretching led by High Rise because why would I lead stretching when there is an actual physical therapist there who went to school for this sort of thing? T-claps to High Rise for always being up to the task.

    Mosey to the flag, little planking for the ISI challenge this month, and COT and a prayer. Thanks for having me.

  • Not Spartacus

    For those who expected Spartacus, they were disappointed……at first.  After the DISCLAIMER, let’s mosey and take a left out the gage.  In life you have to expect the unexpected.  We circled up in a parking lot by the backside outdoor gym.

    -SSH X 30 IC

    -IW X 30 IC

    -Mt Climbers X 30 IC

    -Arm Circles X 30 IC (15 ea dir)

    -LSS X 20 IC (hold at the bottom)

    Count off “1”, “2”, “1”, “2”…etc…  Form up in two columns, “1”s on left and “2”s on the  right.  Let’s Indian Run to the Rock Pile.  Grab your friend and head to the ball field.  Make two piles, “1”s and “2”s, then line up.  It’s time to move Boss Kean’s Rock Pile.  The pile was moved across the field.  When last rock left the pile, the pax moved to the end to keep going.  Time to move them back.  T-Claps to Mahatma challenging group “1” to see who would finish first….Group “2” did their 10 burpees.  YHC correspondent had the winners, Group “1” do 5 Manmakers…..they’re still trying to figure it out….

    Let’s head to the Spartacus Arena (the shelter). 

    -Shoulder Press X 20 IC

    -Squats X 20 IC

    -Curls X 20 IC

    -Step-Ups Right Leg X 20 IC

    -Step-Ups Left Leg X 20 IC

    -Chest Press X 20 IC

    -Shoulder Press X15 IC

    -Squats X 10 IC

    -Curls X 15 IC

    -Step-Ups Alternating Legs X 15 IC

    -Chest Press X 20 IC

    Times Up!  Take your friends home and mosey to the SF.  Plank and wait.  Countoff, namerama, announcements, shoutouts and a prayer. 

    WELCOME FNG-Coin Star

    Q: Amnesty

    PAX:  Boo-Boo, FNG-Coin Star, War Eagle, Hokie Pokie, Tanner, Dark Wing Duck, High Rise, Billy Goat, Left Eye, Marlin, Kuch, Bogey, Mahatma, Jingle Vader, Reluctant Yankee, Jesus Juice, Rugaroux, Smooth, Scantron, Madulaoblongata, M-Bop, Screw Top, Handgrenada, Amnesty-YHC