F3 New Orleans

Tag: Snooze

  • The FNG – from Hawgcycle

    Fracsac noticed the FNG as he walked up to the flag this morning. Something wasn’t quite right. He looked to be in his 30s, muscular build, slicked back hair, calm demeanor. Frac gave a knowing glance to Mahatma. Mahatma nodded back. They both looked to Rudy, putting him into action. When I walked up Rudy was standing by the FNG, making small talk, gathering intel. He made sure I knew what was happening:

    “We have an FNG today Hawg.”

    I walked over to greet him: “Nice to meet you, I’m Craig.”

    “I’m Justin,” he replied.

    I turned to the group: “Alright, let’s get started,” I said. “A few more people than I was expecting.”

    The group understood what I was telling them – we have an FNG today and the F may not stand for Friendly. Everyone that is, except for Bogey. I could tell it was totally lost on him. That’s okay, the guys had recently had a training exercise called the Old Metairie Mosey where they learned how to take care of Bogey and keep him out of trouble. In the past I might have considered having Snooze put him in a sleeper hold and throw him in the trunk of Rudy’s Mini Cooper while the rest of us mosey to the warm-up. Not necessary today. We were prepared to handle the FNG and Bogey.

    We moseyed to the warm-up spot: SSH x 25, IW x 25, LSS x 20, Tempo Merks x 15, LBC x 20, Superman x 10, Superman to Boat x 3. At this point some of the guys were getting a little nervous. Thumb War asked if I was making that exercise up. This was his way of asking if I had a plan for what might go down today. I assured him that we were all well-prepared.
    “No Thumb War, we’ve been doing that exercise for a long time. It’s an oldie, but a goodie.”
    Thumb War started to settle down a little. We then finished the warm-up with a 10! Progression of Merkins, Squats, and Big Boi Sit-Ups. After finishing the FNG broke his silence.

    He smiled and said “that was a good one.”

    He was calm, breathing normally. This might be tougher than we thought.

    We moseyed to the Tool Wall where we did Calf Raises x 25, Squats x 20 Left Leg Calf Raises x 16 and Right Leg Calf Raises x 16. Then to the Little Foundry.
    On the mosey to the Little Foundry, Catfish pulled up beside me.

    “I’ve worn out my flip flops, but I don’t plan on losing one today. You know what I am saying.”

    The brand of flip flops Catfish and I wear are Locals. I knew what he was saying.

    “I hear you.” I replied.

    “I plan on protecting my flip flops at any cost. You get my drift?”

    “Yes. I understand.” I replied.

    “I’m not going to let any foreign objects destroy them. Do you understand the words coming out of my mouth?”

    “Yes, Catfish. I get it.”

    “The flip flops we wear are Locals. You understand what I really mean when I say flip-flops, right?”

    “Yes….”

    “So if I have trouble with my flip-flops, you can help me protect them, right?”

    “Don’t worry. I got you.”

    “Sorry, I have to ask, you understand I’m not really worried about my flip-flops, right?”

    At this point, I decided to set his mind at ease. “When we get to the Little Foundry, we will pair up. You take the FNG.”

    “Pair up? Are we still talking about my flip-flops?”

    “…”

    At the Little Foundry we paired up. Catfish was with the FNG. Still slightly confused he kept taking off his flip-flops, matching them together and then putting them back on his feet. We did two rounds of six stations EMOM: Burpees x 15, Dips x 25, Pull-ups x 15, Box Jumps x 20, Dips x 20, Pull-ups x 15.

    The FNG was unfazed.

    As we moseyed to the track he started in with the questions. He wasn’t very subtle.

    “So you all have been doing F3 for about 10 years?”…”Are you all originals?”…etc.

    Our suspicions were being confirmed. Frac called for Cheesesteak to meet us at the track.
    At the track I let everyone know they needed to keep their pairs. “I’ve got them on my feet!” yelled out Catfish.

    “Not what I’m….Okeedookie.” I said.

    One Pax sprinted a 200 while the other jogged across the infield to meet him. I paired up with Cheesesteak and told him to go first with Catfish. That allowed me to keep an eye on the FNG. Cheeseteak and Catfish were the first to finish the 200. Catfish tagged the FNG about 15 feet ahead of Cheeseteak tagging me. I was hoping Catfish would have taken a notch off so that I could have started with the FNG, but I think he was still thinking about his flip-flops. Nevertheless, I was prepared to run as hard as I needed to keep up with the FNG. I caught him before the first curve. What was he doing? He knows I am trying to keep an eye on him? My momentum carried me past him. He’s smarter than I thought. He knows how fit I am. I can’t run that slow. I finished my 200 about 20 meters ahead of him. Luckily Catfish made up the distance and the FNG and I always started at nearly the same time. However, I couldn’t help but smoke him each time. It’s a weakness. I’m too fast.

    We completed a mile and circled up on the infield for some Mary: Crunchy Frog x 15, Wife Pleasers x 10, Nolan Ryans x 10 on each side (message sent loud and clear), Dying Cockroaches x 15

    We moseyed back to the flag for the COT. Here we go…..

    El Guapo kicked us of with Count-o-rama, followed by Name-o-rama. It was time to signal to the group my assessment. I asked the FNG to step to the middle. Right on cue Frac pointed out that I had not announced my self in Name-o-rama. We had everyone’s attention.

    “Craig Parten, Hawgcycle, 47.”

    Mahatma called out. “Liar, you aren’t 47!”

    Our message to the pax was that no one can be trusted. We have a liar in our midst and he is about to be outed.

    “You’re right,” I replied with a smile. “I’m a liar. Justin, step to the middle. Tells us about yourself.”

    At this point the FNG steps to the center and starts to talk about how he is from Virgina, how he is in town on a vacation, how his Uncle told him about F3.

    “What is your uncle’s name?” asked Squints.

    “Sam,” came the reply. He clearly thinks we are idiots.

    The FNG continued to rattle on about his family, his dogs, how he loves to workout, etc.

    Frac had heard enough. He took a step forward. We all did the same. “Why don’t you tell us who you really are.” We all took one more step forward, closing in on the FNG.

    What happened next is classified by the U.S. Government.

  • 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!

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • Doin the Do – from Vagabond

    Warmup

    Great Lawn
    Jump ropes partner up
    1 pax jump ropes while other runs to middle of field to come, 1 burpee and back peddles
    5x

    Plank
    1 pax runs to cone with rock rifle carry drops rock
    Pax 2 runs to get rock brings it back
    5x

    Bear crawlf
    pax crawls until he can’t while other pax walks with him doing curls to end and back of great lawn x2

    Peristyle
    plank walks with hands
    plank walk with feet
    balls to wall shoulder taps
    People’s chair

    Front of peristyle alternate every bench
    10 dips
    10 alternating step ups

    Mary
    COT

  • Yippee! – from Rudy

    7 PAX (5 on time, 2 stragglers) at the Mothership for the annual Yippee Bag! Hot Hot Hot.

    Warm Up on the field. No one seems brave enough to tackle the Yippee Bag as we go through stretches, some SSH, some IW and some Peter Parkers. OH WAIT. Catfish breaks the ice and pulls the “20 Low Slow Squats for the Q”. So while YHC does that, Catfish leads the Peter Parkers.

    The Thang

    11s, with Sit Ups and Jump Squats. Intermingled are Lunges for the Q, Ring of Fire, Balast dares to reach in and immediately regrets it, as he pulls the “10 8 count for You” card. Bongo draws the “Tag” card, and its on! Game of Tag while PAX continue trying to complete 11s (El Guapo is still it). Snooze draws the “1 lap for a PAX” and nominates himself. I guess he thinks running is better than Jump Squats.

    Finish up, close up the bag and mosey over to the Rock Pile. Grab a Rock.

    First thing with the rock is a repeat of Friday’s rifle carry. The distance was shorter – maybe 200 yards? To the stop sign and back. Go!

    After that, circle up for some Press/Curl/Row combos, along with some Yippee treats. Catfish defeats RevIt in a “Hold your breath” challenge. Bongo and Catfish get Wacky Jacks x20. YHC gets 20 BBSU. And a partner-up back-to-back Peoples Chair. Put the rocks back, head to the museum.

    At the museum side stairs – Tooth Fairy is the timer (increasing Irkins up the steps), while another group does peoples chair and another does LBCs. Interruptions for 10 8 count BBs for everyone, then 1 lap around the museum. Mosey back to the flag.

    COT: prayers for Bongo’s co-worker and a cancer diagnosis. Continued prayers for Saban’s mother and family.

    Thanks everyone for putting up with YHC during the birthday week Q bonanza!

  • The 5-6 Stomp – from Rudy

    YHC picks up Q #2 in the Birthday Week bonanza. Thanks, Heisenberg, for going 2 for 2!
    Humidity was MUCH higher than Monday. And only gonna get worse this week. Hydrate well, everyone!

    10 PAX joined for a run. 20 out, 20 back along the traditional route. A birthday variation of the traditional 6-10, today we ran the 5-6 Stomp: Every 5 minutes, 6 burpees. This took a remarkable amount of explaining, causing YHC to turn into Angry-Q. ITS NOT HARD. EVERY 5 MINUTES, DO 6 BURPEES.

    Several runners (looking at you, Screwtop Runway and Breadsticks) revolted and just ran. And ran fast. And far.

    The rest of us ran and burpeed. Pop-Tart, thanks for the enjoyable convo!

    Finished up with COT and Prayers. Be well, Mr. Rogers!

  • 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.

  • Goals and Accountability – from Rudy

    Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.

    And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!

    YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
    1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
    2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.

    Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!

    YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.

    Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).

    Return the rocks, and let Spaulding take over.

    Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.

    Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….

    Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.

    All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.

    Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.