F3 New Orleans

Tag: High Rise

  • 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.

  • Thanks, I Hate It – from Glitter Balls

    YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that.

    Warm up:
    SSH
    Hill Billies
    IWs
    Grass Grabbers
    Arm Circles
    5 8-Count Bodybuilders

    Thang:

    Starting at the top of Roosevelt Mall, exercise, run 2 benches down, repeat. Exercises were-
    Lateral Bear Crawl
    Forward/Reverse Bear Crawl
    Decline Merkins
    Freddie Mercuries
    Superman w/ Lat Pull
    Plank Jack Reaches

    Mosey to the Old Foundry:

    4 Stations, 3 Sets at each station, 40 second timer-

    Pull-ups
    Dips
    Squats
    Inverted Rows

    Loop around to other side of Roosevelt Mall to run it back how we started-

    5 6x High Knee Burpees (Burpee, but do 6 high knees between each one)
    Right Side Plank Dips
    Left Side Plank Dips
    Right Leg V-Ups
    Left Leg V-Ups
    Right side NRR
    Left side NRR

    Run it back to flag, plank for a minute.

    COT.

    General consensus was that the High Knee Burpess were bad and not fun, 0/10. Might run them back if Tool calls me “Tim” again though.

    Congrats on our FNG getting his name, Flexolite©!

  • Belated 48th B-Day and Jazz Fest Preview – from Bongo

    Actual Birthday is 5/1 but I just didn’t have the availability to Q earlier this week. This this time of year has always been great for me, birthday, great weather, festival season and all else, what could go wrong? Glad to see (6) other PAX showed up for the occasion, concerned they would choose Yoga over me.

    Here is what we did:

    SSH X 28 — intended to do 48 but the rhythm and coordination was so off I had to cut short. I am a drummer and should be better on this and struggle with keeping everyone in same motion….

    IWX 24
    Mountain Climbers X 24
    Arm circles X 8 each way
    Self Love – on our own

    (4) corners – (12) Burpees, (24) jump squats, (36) Merkins, (48) LBCs for each station run up levee and down, lunges across. We did this twice.

    4:08 of Quadrophenia up and down the levee.

    Then Indian run back to flag and hit the Lakefront for the exercise Dice rolling and watch sunset for last 15:00. Plus listen to some preview music for the Locals Thursday of the festival. I forgot what exercises we rolled but here is the playlist if you could hear it:

    1. Feels Like Rain – Buddy Guy (Good catch Mahatma, yes it is a cover of John Hiatt song)
    2. Four Sticks – Bonerama
    3. No one to depend on – Santana
    4. Life is for Living — Santana
    COT, countoff, names, announcements, prayers,

    Later that day a wonderful day at the fest. Thanks for the opportunity to lead, I know I need to do it more.

    See you on the radio – Bongo.

  • 4×20 on 420 – from Rudy

    Delightful gloom at the lakefront! 8 PAX celebrated 420 day. Thanks to all of the millenials who were able to explain to YHC *why* 420 is now associated with weed. Rest assured, no weed was present at the workout.

    Mosey to the foot of Canal Street for a quick warm up, then lets get to work.

    4×20: Run up/across/down/across. At each corner, 20 reps of an exercise.
    * Hand Release Merkins (Jesus Juice notes that “4 sets didn’t sound so hard when we started”)
    * Big Boy SitUps (High Rise wants Crunches. YHC says “Listen to the Q”)
    * Lunges (Glitter Balls rejects the “2 is 1” count, YHC concurs. 1 is 1 it is)
    * Peter Parkers (Kuch – my gosh, the man is a never ending stream of conscience. QUIET PLEASE)

    Head to the top of the levee – 10 burpees OYO.

    4:20 of Quadrophelia

    Off to the house of pain for 1 round (all we had time for)
    * Pull Ups (Ya Mom and Dem casually knocked out about 75 pull ups. Impressive)
    * Step Ups
    * Crunches
    * Up the hill for 5 burpees

    Back to the flag for a last 5 burpees and a few rounds of Mary

    COT, Name-o-Rama. There’s a lot of 39 year olds out here…

    Be on the lookout for the 40th Lake View beer run in the coming months.

    Intentions and a prayer to close out a glorious morning.

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • BLIMPS, BLIMPS and BLIMPS – from Rudy

    Just like the title said, 4 PAX (2 on-time, 2 rolling in hot) joined YHC for a morning of BLIMPS at Okwata.

    Blimps 1: A Ladder. Starting on top of the levee with 5 burpees. Run down and back up. 5 Burpees, 10 Lunges. Down and Up. Keep adding the rest of the IMPS.

    Respite with 4 minutes of Quadrophelia

    Mosey to Canal

    Blimps 2: 5 Burpees on top, 5 more down at the stop sign. Run back to the top. Lunges on top and bottom. Back up. Keep adding the rest of the IMPS.

    Mosey across the street

    Blimps 3: Alternate Bear Crawl and Mosey, a traditional BLIMPS using the lightposts. Got back to the starting point about 30 seconds late.

    COT with announcements (lots of upcoming runs and events) and intentions.