F3 New Orleans

Tag: Mr Rodgers

  • The Bert Fallen Hero WOD – from Fracsac

    Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
    Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.

    The Bert – Modified to fit 45 minutes

    50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.

    The last of the Pax showed up during the burpees making us 10 strong.

    100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.

    100 walking lunges – same concept of 10 each pax IC but no rest.

    100 squats – same concept with no rest

    Now back down to walking lunges, ‘mericans and burpees.

    Stopped right at 6:15

    CoT

    NMM

    – YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
    – Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
    – The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
    – Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
    – Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
    – 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!

    Thanks for posting with me today. You make me better!

    SYITG

  • 11s and Rocks at the Lawn – from Rudy

    Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.

    The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn

    11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.

    Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.

    7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.

    COT – a truly SWEATY ball of men

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • 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

  • 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!

  • 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.

  • Boisterous Rock City – from Fracsac

    The Double Nickel week continued with 8 other Pax joining YHC.

    Disclaimer given then off to meet Hand Grenada while Tenderloin hit the track. Once HG was finished pounding his morning Joe, the pax circled up for the warmup. Nothing to note except the squat twist, which brought much joy to Bogey. Mr Rogers did not like the squat twist, not sure if it was the name or the evolution. Either way, he protested during the SSHs.

    Continue to the Rock Pile. YHC informed the pax that rock burpees would be afoot, so choose wisely. Rudy gave YHC the proverbial middle finger and chose the biggest rock he could find. Kilo heard him mutter something like “he lies.” Kilo responded with “I do too know how to land a plane!” And with that he grabbed an even bigger rock!

    HG got tired of waiting and said he was headed for the hill. Fast Tax said “not so fast” and pointed out a railroad tie and said we should do 5 x rock burpees.

    On we went stopping at a random tree Bogey seemed to connect with. He demanded 5 more rock burpees.

    We continued to the hill for 11s. Rock burpees and OH press. YHC was going to do an ab exercise but HG demanded we lug the rocks. Vagabond yelled out “Do em right y’all”.

    On to the playground for one last thing. Stations with 5 x pull-ups and everything else AMRAP. Two rounds.

    Back to the rockpile and mosey to the flag

    COT

    Thank you all for the brotherhood!

  • Park Squatters – from Hand Grenada

    PSA: Hand Grenada doesn’t believe in backblasts. We believe it is because he doesn’t know how to type, or even read. Therefore, Mayhem is writing this BB for him. Although HG knows this favor is taking place, details were not discussed. Also, HG is not on Slack since he doesn’t want the government to know what is happening on his phone. So… first, feel free to leave thoughtful comments about him on Slack as he will never see them… second, if you need him, hit him up on SnapChat, Instagram, Facebook, TikTok, X or Truth Social since the government doesn’t watch those.

    (Written as if HG was typing it himself)

    Pounded my first coffee and took a stroll across the tracks

    Conditions: 64 degrees, 64% humidity, nearly windless

    Great to see 76-year old Tenderloin back at at Pontiff after a 1+/- year hiatus
    We started with a total of 8 PAX

    Disclaimer: this is peer led and there are peer reviews

    “Wow, Mayhem, you look really good considering you just completed a pre-beatdown 5 mile jog. Good work, son.”

    Mosey 0.16 mi the wrong way around the track to the intersection of the track and the street. Warmarama in the middle of the street, because I said so.

    We did somethings: bend at the waist, self-love, bend at the waist, PP, IW, PP, SQUAT twist

    Mosey 0.16 mi to the first pavilion. Some (Vagabond and Mr Rodgers took the short… um… scenic route). Others followed the Q’s instructions. Particularly Mayhem, what an example he was this morning to the rest of the PAX.

    Two rounds, 4 stations at 4 tables.
    Incline merkins, Dips, Derkins, leg lifts.

    Mosey 0.4 mi to the hill. PAX moved at varying paces. “Dang, Mayhem, I said mosey not sprint. You really are impressing me today, son.” The Architect found us on the way.

    7s… start with 6 merkins, backwards lunge up the hill, 3 SQUATS atop the hill, forward lunge down the other side of the hill, 1 SQUAT twist and so forth. Although YHC was the first to finish, I cheated. To punish myself, I was in a wall sit position waiting on the rest of the PAX, and admiring Mayhem’s form.

    Mosey 0.22 mi to the rock pile. YHC only wanted to say the word “rock” once today since this is Rock City. We never intended on using the rocks. Once we all caught up with Mayhem, we got on our 6 for a few minutes of Mary.

    Mosey 0.13 mi back to the flag. And there goes Mayhem…

    Announcements – great to have Tenderloin back out
    Intentions – cancer sucks & take care of our aging parents
    Prayed us out
    Then Mayhem jogged off into the distance.

    Just one last comment about Mayhem. Great work, son. You are a real testament of what F3 can do for a man. You not only pushed yourself but you pushed all of us. Thank You.

    (Just a reminder… written by Mayhem but through the assumed eyes of HG)