F3 New Orleans

Tag: High Rise

  • What are the Knotters Doing? – from Charmin

    Warm-Up:
    The PAX gathered under the celestial canopy, eager for what awaited them in this divine workout. The QIC, filled with the spirit of fitness, kicked off the morning with a rousing pre-workout count-off that included Mambi coming in hot!

    The Thang:
    As the PAX embraced the Gloom, they embarked on a celestial journey of rucking and running and an apparently religious KnOT, fueled by the spirit of fellowship and sweat. While the Runners and Ruckers did their tasks, Scantron, inspired by some heavenly wisdom, led the knotters through a Catholic-inspired workout that left everyone questioning whether their abs had just received a blessing or a beating.

    The workout included:

    Hail Mary Half Mile:
    KnOTers circled the AO, reciting Hail Mary prayers with every step. The divine combination of cardio and prayer left the PAX feeling both uplifted and breathless.

    Confessional Crawl:
    The PAX, crawled through the sacred space, confessing their sins to the gloom above. Each confession was accompanied by a set of merkins, absolving the PAX of their earthly burdens.

    Rosary Ruck:
    PAX formed a circle, each carrying a symbolic “rosary” ruck, and took turns leading prayers while others performed lunges or squats. The beads might have been imaginary, but the burn was very real.

    Penance Plank Parade:
    The knotters formed a line, holding a plank position while confessing their workout sins. Each PAX member had to perform a penance exercise chosen by the brother to their left. It was a true test of strength, both physical and spiritual.

    Cooldown:
    After enduring the divine wrath of Scantron’s creative workout, the PAX cooled down with stretches and reflections on the spiritual journey they had just undertaken. The knotters finally rejoined the runners and ruckers and YHC closed the session with a prayer of gratitude for the strength to face the Gloom together.

    COT:
    The Circle of Trust echoed with words of encouragement, gratitude, and perhaps a few groans of sore muscles. The knotters lifted each other up, thankful for the fellowship forged in the crucible of the workout. As the sun began to pierce through the morning mist, the PAX departed, ready to face the day with the divine soreness that only an F3 workout can provide.

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Winter is Here – from Bongo

    A little bit cold for NOLA on this first day of winter ( I think) where (5) other PAX showed. I was looking forward to this Q as my work vacation was really starting to take full flight as I drift away from work, and get into living mode. Here is what went down:

    Warm up

    run around the fountain and the following on the fountain lawn:

    – SSH X 20
    – IW X 20
    – Arm Circles X 20
    – Mountain Climbers X 20
    – Self love

    Off to running on the levee to get us warmed up, with random calls for (5) burpees when Q decides, we mad the run all the way to the shelter, turned and headed to circle benches for one clock rotation of dips X 5 at each with Lunge walks between benches in cadence. Change to Bear crawl for last 2 or 3.

    Dora 100 — Merkins, 200 — LBCs, 300 — struts

    Then back to the invisible flag for some round Robin Mary, one full circle.

    Back to COT and then…… we see 6 or 7 souls coming towards us and looking a bit hard at us….. We are at the Lakefront, and i went to Rummel, so I started having flashbacks if this was a fight?? No, it was a bunch of uptowners intiating a new run tradition from river to the Lake to happened every Thursday before Christmas, this was the first again. They joined the COT.

    Thanks for allowing me to lead, yes i need to do it more.

    See y’all on the radio or beatdowns.

    Dave D.

  • Even the Mosquitoes got Swoll – from Mahatma

    Roughly 2 weeks ago scanning the Q sheet I saw an opportunity to travel outside the norm and signed up for Swollfest. Of course some habits are deeply engrained so leaving at 5:15 pushed the envelop, YHC pulled up at 5:30, shoes untied. Thankfully the LVCC crew was locked and loaded with blocks pulled waiting and ready.

    Warm Up at various cadence intervals
    Scantron x 2
    Mnt Man Poopers
    AbeVegodas
    Side Lunge
    SSH
    Front lung with arm circles
    Grass Grabbers

    Tabata 30 on 10-0 off some with blocks
    Mnt Climbers
    TriCep Extensions
    Jump Sqt
    Curls
    Front Lunge with block on your back

    3 Rounds – JesusJuice informed YHC there are several timer apps created eons ago and was curious why it wasn’t being used!? Apparently the “ding” is a motivator.

    365
    3-Burpees
    6-Box Jumps
    5 – Rounds
    OYO

    Circle up for Mid Mary
    Dr W’s
    Leg Raise
    Opposite Leg Raises

    AMRAP 10 minutes
    All 20 reps except Burpees x 5
    Rows
    Burpees
    Kettlebell swing
    Over Head Press
    Sqt front raises

    Oh all to the tunes from Rock City

    Another Round of Mary
    Gas Pump to scissor kick
    XFactor
    WWI sit ups

    Finisher 2 rounds of Indian Push Ups
    Note – YHC had a brainfart in that the end of the line was supposed to complete the entire snake of the line – flip flopping from the end through he beginning (my explanation may not be communicated well so I’ll have to Q again to get it right). That said shout out to squints and other pax that completed the gauntlet twice.

    COT
    Good to see other pax that are showing up consistently holding each other accountable. Thanks be to God.

  • Hidden Messages – from Glitter Balls

    I smashed my finger in the drawer last night getting my clothes ready for today’s beatdown so we were already off to a great start.

    In the notes for this one I titled it “Gregorian Chant Music Mondays” as a deliberate feint – but it was still an eclectic playlist, although curated for a specific message:

    Tabata, 8 rounds x3 – 1:10 up, 0:25 recovery.

    Skullcrushers
    Overhead Press
    Curls
    Rows
    Lunge Twist
    Squats
    Block Merkins
    Flutter Kicks

    The Playlist:

    Falling Away From Me – Korn
    Old Town Road – Lil Nas X
    … Ready For It? – Taylor Swift
    Tonight, Tonight – The Smashing Pumpkins
    You’re Welcome – Dwayne Johnson (Moana Soundtrack)

    You Oughta Know – Alanis Morissette
    Everybody Wants To Rule The World – Tears For Fears
    Anti-Hero – Taylor Swift
    Remember the Name – Fort Minor
    Supermassive Black Hole – Muse

    Only Girl (In The World) – Rihanna
    Let Me Find Out Part 1 – 5th Ward Weebie
    Down – 311

    Altogether the first letter of the titles is “FORTY YEARS OLD” – a day premature but it was fun making this real hit or miss playlist and getting it to fit the timeframe.

    COT

    FNG naming – welcome Conspiracy!

  • 55s – from Rudy

    Whew. It was Hot and Muggy. No wind. Just moisture lingering in the air. High Rise and I staring at watches, wondering if it was going to be a Man Date or not. But SOGO, Frac and Saban rolled in hot – so 5 of us set off to the levee.

    Top of the levee for a quick warmup of stretching, Imperial Walkers, and SSH. Today is the last day of YHC’s 55th trip around the sun, so I pulled up a playlist representing top hits from my 18th birthday year – August of 1985.

    The Thing: Modifying the “40” to be a “55”. Each round is 55 reps of the exercise. 11 at the start, over the levee for 11 more, back for 11, back over for 11, back to the start for 11.

    Round 1: Hand Release Merkins
    Round 2: Big Boy Situps
    Round 3: Monkey Humpers. SOGO attacked by ants, so he got a pass on this one.

    Damn, its hot. 20 count Frac

    Round 4: Plank Walks.
    Round 5: Heels to Heaven
    Round 6: Slow Squats

    Still hot. 10 counts sprinkled around for everyone.

    Round 7: Peter Parkers

    Mosey to the top of the levee for some mary, then back to the flag.

    COT: It is *HOT*. Everyone, be careful out there. Praying for the health and well being of the many homeless in our city who are bearing this heat without the benefits that most of us take for granted.

  • Murph Training – from Rudy

    Okwata – the home of the pull-up bars. And YHC is definitely going to need help with pull-ups, if he is to have any hope of completing a Murph this year. And since there is no Try, only Do – YHC grabbed the Q with the intent of starting to work those Lats.

    Joined by 5 other PAX, the group set-off from the Flag, looking out at a dark red sunrise over the lake – best AO in the country, IMHO…

    Brief warm-up with some stretching, Peter Parkers and Imperial Walkers. Then off to the fountain.

    Thing 1: Double-shot at the bar: Jack Webbs up to 10, with presses in the People’s Chair.
    Thing 2: Escalator – 5 workout stations, 6th person running the lap around the fountain. Two rounds including left & right step-ups, sit ups, dips and irkins.

    Up to the Levee!

    Indian Bear Crawl – give everyone a shot at a bear crawl “sprint” to the front.

    Thing 3: Quadrophelia!
    Thing 4: Finish up at the House of Pain for the same Escalator style. Squats, Merkins, Situps, Pull-Ups and a Spotter. 6th person running over the levee.

    Finish up back at the flag for some Wife Pleasers (apparently called “Me-Pleasers” by the uptowners)

    NMM:

    Weather was glorious this morning. Humidity down, gentle breeze. Almost makes me forget that I hate summer in the South.

    Thank you, Snooze. I think you did more work spotting (lifting) me for the pull-ups than I did. But I gotta start somewhere.

    High Rise: Damn. Flying through those pull-ups. You’re ready for a murph right now.

    Great seeing you out in the gloom, SOJO. And I’m glad it was the *guns* that were out.

    Sorry, Frac: no burpees today. Come on out to WPM tomorrow….

    Saban: I think I heard grumbling and cursing during Quadrophelia. You’re welcome.

  • We’re Conveniently Located Near Alabama – from Glitter Balls

    5th or July, 5th week of GB Q’ing The Foundry, coincidence? Follow the numbers, trust no one.

    Another conspiracy that the astute Foundry regular may notice, we’re being invaded by F3 Birmingham. Last week we had Upchuck, this week we had Bullseye. Who will we see from Alabama next week? Stay tuned.

    Started with some SSH, Mountain Climbers, Windmills, Hillbillies and a mosey towards the Children’s Museum with some bear crawls and crab walks for good measure.

    In the outdoor AC of the Museum we did 50 LBCs, 25 Merkins, 50 Squats. Mosey to the Foundry for some dora. Run to the track and back for timer with Pull-ups/Inverted Rows and Step Ups, 3 times.

    Mosey towards NOMA, then back around to Roosevelt Mall with stops for Richard Simmons’s (reaching plank-jacks), V-Ups, Karaoke, Dips, Incline Merkins, Decline Merkins, Box Jumps, Dry Docks, Wife Pleasers, Slow Peter Parker’s, Dips and a run back to the flag for COT.

  • An Uninteresting Stat – from Glitter Balls

    So, we’re on week 4 of GB’s Foundry monopoly, and we’re loving it.

    Actually, Goose had the Q on the sheet but I think that was a misclick because Goose was nowhere to be found and none of us are sure who Goose is.

    Anywho, it was humid as all get out and we had Upchuck from Birmingham with us, so let’s go see some of the park.

    Mosey towards NOMA that ended at the bridge by the sculpture garden for 5 burpees OYO, then a quick warmup at the sculpture garden and contemplation of the opening piece:

    20 SSH, 10 Windmills, 20 IWs, 10 Count of Self Love.

    Mosey to the Great Lawn. Some stretch from one side to the other of Lunges, Bear Crawls, Crab Walks, Lunges, 5 Burpees OYO, a 10 count and run it back.

    Mosey to the little Foundry for Dips, Squats, Decline Merkins and Pull-ups, then a quick hop to the Children’s Museum for some core work:

    LBCs, Levels, Right Leg V-Ups, American Hammer, Left Leg V-Ups, Box Cutters, Flutter Kicks.

    Mosey back to the flag.

    COT.