F3 New Orleans

Tag: Mr. Rogers

  • 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

  • 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

  • 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!

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish