F3 New Orleans

Tag: The Foundry

  • The Turtle – from Fracsac

    The last time YHC posted at the Foundry is unknown. It could likely be found, but what’s the point? It was long ago….too long. YHC saw the Q sheet open and made the commitment to return.
    Saban, Jesus Juice, Tool, Sandberg, and BayWatch made it clear they were ready!
    We did a little warmup, with MNC and dancing included! End with 10 burpees OYO
    Mosey to the Foundry via the LCM bridge, stopping at the benches so Saban could attempt to murder a turtle. Luckily the turtle saw him coming and dashed out of the way….
    Step ups and Dips completed, then continue the mosey to the Foundry.
    EMOM x 5 minutes for 50 burpees
    Stations:
    Jump the Green Snake AMRAP
    Pull ups or 90 degree hang
    Run to track, 3 burpees, run back – timer
    Rinse and Repeat
    EMOM x 5 minutes for 50 burpees
    Church bells ring. Apparently it’s a tradition to do 6 burpees at 6 am. So, 6 more burpees. The pax were very pleased.

    Embrace the Suck:
    7 x SSH
    7 x Merkins
    7 x jump squats
    Continue for 3 minutes. If any pax can hit 8 rounds, no more burpees.
    Saban hit 8 rounds….well done!!

    Mosey back to flag for Mary and COT

    That’s 122 burpees for the morning. T-Claps!

    SYITG
    

  • Something Old, Something New – from Fast Tax

    8 PAX were in attendance this morning as YHC made his first ever trek to The Foundry. After the usual disclaimer, we moseyed a ways and began our warmup, albeit with a slightly smaller group as 2 PAX modified the entire workout into a run.

    Warmups:
    SSH
    Grass Grabbers
    Hairy Rockettes
    Crab Merkin-Plank

    Sufficiently warmed we headed to the track for a lap of Catch Me If You Can.
    PAX partner up. Partner 1 performs 5 burpees and then sprints to catch the Partner 2, who has been running backwards. Partner 2 now does 5 burpees while partner 1 runs backwards. The cycle continued until we finished a lap with YHC switching from burpees to 10 Merkins, and then to 5 absolutions.

    The next event, Triple Check, was new to YHC and admittedly, could use a tweak or two.
    Triple Check: Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 50 yards and back, rinse and repeat two more times.

    With legs burning, YHC decided to introduce City Park PAX to Welsh Dragons – a Fast Tax favorite:
    While remaining in plank position, PAX bear crawl forward 5 steps, do 1 merkin, 1 plank jack, and 1 shoulder-tap (2 is 1). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of shoulder-taps… etc. We continued until we got to 12 reps each (about 50 yds), which is a new Welsh Dragons record! For those who like to keep score, we did ½(n)(n+1) of each… for those who like to keep score but don’t like math, we did 78 merkins, 78 plank jacks, and 78 shoulder taps.

    With 20 minutes to go, YHC called an audible (to himself) and scrapped the rest of his workout plan, electing to teach the Foundry crowd the finer points of BATTLE FRISBURPEE, a Fast Tax creation that the Pontiff PAX know and love.

    Team 1: Scooter, Breadsticks, and Kuch
    Team 2: Snooze, Screw Top, and Fast Tax

    After a recitation of the rules for those PAX who were new to the game, i.e. all of them, we commenced. The battle was intense, in part because there was a lot more running with only 3 people per team. In the end, it was a decisive victory for Team 1, winning it 3-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.

  • Run Foundry Run – from Snooze

    Legs were heavy for those of us that opted to join Saban a day earlier on his sadistic 8.5+ mile jaunt through the city. Soreness be damned, though, because RCR is upon us. So let’s get some more miles in…

    Warm-up

    We moseyed to the track for a brief warm-up consisting of: Side Straddle Hop x 20, Windmills x 15, Grass Grabbers x 15, Imperial Walkers x 15, Arm circles x 10 (both ways), and 8 count Body Builders x 10.

    The Thang

    In order to avoid any PAX (YHC included) griping about puddles on the track, we moseyed over to the covered area in front of the Children’s Museum.

    25 Merkins – 1 lap down the LCH ramp, around the traffic circle, and back (approx. 1/4 mile)
    25 Merkins, 25 LBCs – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks, 25 LBTs – 1 lap
    25 LBCs, 25 Carolina dry-docks, 25 LBTs – 2 laps
    25 Carolina dry-docks, 25 LBTs – 3 laps
    25 LBTs – 4 laps

    This was the plan, but we had to modify and cut it short due to time. After a mosey back to the flag and COT, we logged almost 3.5 miles.

    As always, thanks for the opportunity to lead.

  • Closing the Year Out in Stylish Misery – from Baywatch

    As most of the Lakeview crew knows, Baywatch loves his bear crawls. So, I was searching through the Exicon Tuesday night for something memorable (and miserable) and I found the No Mercy Mile. 2021 was merciless on many folks so I thought it appropriate to be the same for my last Q of the year.

    5 PAX joined me in the gloom. We headed over to the track for the warmup:

    SSH 20 IC
    Imperial Walkers 21 IC
    Hillbillies 20 IC
    Low Slow Squat 22 IC

    The Thang—No Mercy Mile

    We began at the mid point of front stretch on the track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. At completion, we had bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    We all finished the mile with a few minutes to spare so we circled up for 3 minutes of stretching. To finish it off and in honor of our fearless Nantan, Fracsac, we closed it out with 5 burpees.

    Happy New Year! Thanks to you all for pushing me this year!

  • Foundered It! (Foundry 2021-12-22) – from Catfish

    Conditions – Rather Chilly

    The Thang

    Quick Mosey over to the pad for a warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 20 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    Burpees x 5 OYO

    Mosyed to other side of track, got on sixes for:

    Flutter Kicks x 20 (in cadence)
    Leg Lifts x 20 (in cadence)
    Flutter Kicks x 20 (in cadence)

    Kept moseying around the back road to the foundry. Grabbed 10 burpees at the entrance to the Celebration in the Oaks tunnel, then another 10 at the exit.

    Stopped at Foundry for an OYO quarter murph. Grabbed some LBTs and Pengin Toe Taps while waiting for the six.

    Moseyed to the museum and grabbed some stairs for:

    Calf Raises x 20 (in cadence)
    Side leg raises x 20 (in cadence)
    Side leg raises (other leg) x 20 (in cadence)
    Calf Raises x 20 (in cadence)

    Moseyed to back of museum for:

    Donkey Kicks x 20 (in cadence)

    Moseyed back to flag zone. Did a modified jack webs, starting at four, then doubling each round. We got to 16. 5 OYO burpees for the finish.

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • No, Not Doing That – from Rev Sox

    YHC arrived at 5:15am to pray and Q for his first beatdown at the Foundry. While he prayed alone with no one else present at 5:15, he is confident the Birdcage will show up in numbers to pray next Wednesday at 5:15.

    5:30 and time to start, so YHC presents the disclaimer and begins the mosey to the exercise equipment that he thinks are the center of the Foundry. The Pax arrives at the exercise equipment but is told to circle up in the grass at the side. Much mumblechatter begins as the Pax is led into the grass. Grass is long and wet and scary in City Park but it will only get worse. Time for the warm-up.

    The Warm-Up
    SSH – 28 in honor of the Yankees’ 11 game win streak in their pursuit of WS 28
    Shoulder taps – 20
    Grass grabbers – 10
    Arm circles, in reverse, seal claps, overhead claps, and Moroccan Nightclub – 10 each and don’t put your arms down from start to stop

    The Thang
    YHC has never worked out at the Foundry. YHC didn’t know that the Foundry avoids the grass in the middle of the track. YHC didn’t know the grass would be so long and there would be so much mumblechatter about the snakes and spiders. YHC kept his head up and continued with his plan through the complaints. YHC felt like Rudy with some many people complaining about his idea.

    PAX completed the SLAM through the knee high wet grass in the middle of the track. What is the SLAM? Glad you asked. The SLAM is 2 Squats, 2 Lunge steps, 2 American Hammers, and 2 Merkins for each round. Add 2 more reps for each new round. The Pax was to travel from the side of the track near the exercise equipment until the Pax made it to the track on the opposite side, but the Pax ran into a fence in the middle of the field. YHC was hoping for 10 rounds of SLAM, but the fence stopped us after 7 as the Pax made it to the round of 14 reps.

    At the announcement of the SLAM, YHC had something he had never experienced before while leading an F3 workout. A Pax member who will not be named simply declared – “no, I’m not doing that. I was bit by a spider at Okwata and I am not sitting or doing merkins in that grass.” Thankfully the rest of the Pax endured the tall grass without a single spider or snake encounter.

    Republicans vs. Democrats
    In honor of politicians who hang on too long, the Pax broke up into two teams of Rs vs Ds. We competed to see which team could dead man hang the longest from the monkey bars. While one Pax on each team was hanging, the rest held plank or Al Gore. Once you drop, you are replaced by the man behind you until everyone on your team hangs once. The Republicans won a narrow battle hanging on longer than the Democrats.

    Circle of Fire
    Circle up and hold Al Gore and do 8 burpees around the circle, Round two is 10 merkins while holding a plank.

    Pull-ups and stuff
    Pax broke up into 4 groups of 2 and 1 group of 3. The count was 10 pull-ups. The other stations: rows, step-ups, Rocky Balboas, and Big Boy Sit-Ups. One trip around and then it’s time to get back.

    The Cool Down
    Mosey back to the Flag

    COT
    Count, Name-O-Rama, Announcement, and Prayer

    Thanks for allowing me the privilege of leading the Foundry and a special thanks for following me into the tall grass.

  • My Wedding Was Da BOMBS – from Da Parish

    Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
    W/U
    – SSH x 38
    – AC
    – MC
    – PP
    – PP

    Mosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.

    – Burbees x 5
    – Overhead Claps x 10
    – Merkins x 15
    – Burbees x 20
    – Squats x 30
    If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.

    Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.

    Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
    If/when you finish before the Q, get in some wife pleasers.

    Mosey back to the Flag for COT and BBOM.
    Thank you for celebrating my anniversary about a month late.