F3 New Orleans

Tag: #TheFoundry

  • A Trip to NOMA

    Here’s what we did.  Sorry for the short BB, but time is of the essence.

    DISCLAIMER

    The Thang

    COP #1 (Warmup)

    20 IC x Seal Jacks
    20 IC x Imperial Walkers
    20 IC x Peter Parkers
    20 IC x SSH
    20 IC x Hillbillies
    20 IC x Parker Peters

    Mosey over to a ledge, and line up.

    COP #2

    15 IC x Channing Tatums (a.k.a. Right Leg Stepup)
    10 OYO x Right Leg Ledge Squats
    20 IC x Low Slow Dips
    15 IC x Tanning Chatums (a.k.a. Left Leg Stepup)
    10 OYO x Left Leg Ledge Squats
    20 IC x Regular Dips

    Mosey to NOMA, and partner up for the next few exercises.

    Dora 1-2-3: Pax 1 performs AMRAP to hit the exercise goal while Pax 2 performs hop up to the top of NOMA, and runs back.  Flap jack until goal is met by the teams.

    100 reps: Merkins
    200 reps: Hip Slappers
    300 reps: Squats

    I don’t think the Pax will visit NOMA again after this one.  Mosey over to the #Foundry.  Exercise progression as follows:

    Pax planks up for the guy ahead of him to finish his pullups, then follow the leader:
    10 x Pullups
    10 x Dips
    10 x Full Sit-up
    10 x Chest Pulls
    Monkey Bar over to the Plank Line

    Only had time for one round thru.  Hand off to Chewy for some #Qtraining. Tclaps for leading!

    COP #3:

    10 IC x Overhead, Straight Arm Air Squats
    10 IC x Right Leg Side Lift Kicks
    10 IC x Left Leg Side Lift Kicks
    10 IC x High Plank Shoulder Pulses (works them cobra back muscles)
    10 IC x Superman (On Stomach) Overhead Arm Lifts
    10 IC x Superman Side Arm Lifts
    10 IC x Superman Close Side Arm Lifts

    Times up… back to the flag for Nameorama, Shoutouts, and prayer.

  • The Classic Triangle Builder

    Five determined (and thankfully patient) veteran warriors gathered with one FNG to wade through the crowds of runners, spectators, and “runners” of the Crescent City Classic (Shorty, Cow Bell, Roots, Bad Moon, and others? – you easily could have joined us and still run the 6 miles).

    We established home base and made our presence known by planting the Red, White, and Blue next to the Peristyle, YHC gave the disclaimer and we were off.

    Mosey for about 50 yards to the south end of the Great Lawn to give late arrivals a stationary target.

    Circle Up
    Side Straddle Hops (IC) x 35
    Imperial Walkers (IC) x36
    Pickle Pounders (IC) x20 (for Amnesty who stayed home)

    Mosey to the Foundry (joined by our 7th participant of the morning – Little Pig)
    PAX OYO Circuit: 40 Pull-ups (modified as necessary) and 50 parallel bar dips

    Mosey to the drinking fountain on Roosevelt Mall (so the Catholics that fasted yesterday could get some extra fluids)
    YHC started hobbling on his right leg (apparently I cannot do pull-ups without straining a quad!!) so all additional workout plans were modified accordingly and PAX had extended plank and wait times.

    Route 66 with Hip Slappers (OYO) along Roosevelt Mall Benches (we probably got some strange looks from passer-bys, but were too focused on making loud slaps to notice)

    Mosey to the Track
    100m Sprint…… of Bear Crawl

    Mosey back to Roosevelt Mall
    Route 66 with Decline Merkins (OYO)
    At the end of which PAX member told a passer-by “Good Luck” and in return “Thanks and good luck with whatever you are doing!”

    Mosey to NOMA Side Steps (quick detour to greet Wombat who was working the Classic)
    Divide in two groups:
    1) LBC’s (OYO)
    2) Ascending Modified Tooth Fairy up the NOMA Side Steps

    Mosey to Great Lawn
    6MOM:
    Dr. W (IC) x 12
    Superman (IC) x 12
    Dying Cockroach (IC) x 24
    Dancing Chilicuts (IC) x 12

    Mosey to the Flag
    Number-off and Nam-o-roma

    Announcements:
    4/1 – F3 Apparel orders due – we only have 2 orders so far, need 12
    4/1-2 – Hogs for the Cause- many of our boys are participating
    April 16 – Mud Run in BR
    May 7 – The North Carolinians are coming

    Prayers:
    Easter Weekend and that we would all focus on the 3rd F especially this weekend with family and church family

    Parting Thoughts:
    YHC apologizes to the PAX for what felt like a slow moving and dispirited workout.  Hopefully, “Torture on the Track” will be back on in 4 weeks.  See ya’ll in a few weeks!

  • Iron Was Sharpened

    It was a lovely Saturday morning and eleven men answered the call to get stronger. The best way to do that is to take on the Foundry. DISCLAIMER, let’s step…

    COP in front of the museum:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey…

    As we pulled up to THE FOUNDRY, J-Diddy was waiting for his dad to workout so he joined the pax for one circuit; line up in the plank and follow the leader:
    -Pull-ups x 10
    -Dips x 10
    -Rows x 10
    -Traverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in the two corners
    All were spent after the first circuit…but time to Rinse and Repeat

    Time is getting short, let’s mosey to the Great Lawn for some Mary:
    -LBC x 30 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -some Superman/Boat
    -J-Lo’s x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up, sprint to the flag.

    Countoff, Namerama, Announcements, Shoutouts, a prayer and some F2 at Coffeteria…til next time…

  • Back to Basics

    “Don’t make the process harder than it is.” – Jack Welch

    Pre Thang:

    15 men of NOLA gathered by the 2-flag designated AO in City Park.  Tclaps to Nacho Libre (FNG) for posted today.  Bigger news, He will be starting up a Northshore AO in Mandeville with Chewy.

    The goal of this beatdown was to stress the importance of the basics.  YHC is a fan of simplicity.  In any complex process, you can always rely on the basics to pull you through, so lets get to it, but first…

    DISCLAIMER

    The Thang:

    Mosey over to a grass patch by the museum.

    COP #1 (Warmup)

    20IC x Seal Jacks

    20IC x Monkey Humps

    20IC x Peter Parkers

    20IC x SSH

    20IC x Imp. Walkers

    20IC x Parker Peters

    10 OYO x Burpees

    Mosey over to track behind Christian Brothers for some Foundry work.  At the end of each round, run across the soccer fields to do 10 Burpees, and back (a.k.a. Burpee Run).

    Round #1: Chest & Abs

    20IC x Dive Bombers

    20IC x Flutter Kicks

    20IC x Elevator Merkins

    20IC x Hello Dolly

    10 OYO x Roombas

    20IC x Putins

    End with Burpee run.

    Round #2: Back and Arms

    Foundry Circuit – Each Pax cycles thru the following:

    8 OYO x Pullups

    8 OYO x Dips

    8 OYO x Chest Ups

    Monkey Bar back to the Plank line.

    Pax Plank in line to wait their turn.

    Once everyone finished the circuit, YHC divided up the Pax into two groups due to the large Pax (Tclaps)

    Group #1: Burpee Run

    Group #2: Another Foundry Circuit

    Flapjack the groups.

    Round #3: Squat Progression:

    20IC x Low Slow Squats

    20IC x Reg. Squats

    15IC x Hydraulic Squat Hops

    20IC x Quad Slap Jumps

    Burpee Run

    Round #4: Lunge & Calf Progressions:

    Lunge Progression:

    20IC x Alt. Front Lunges

    10IC x R. Lunge Pulses

    2IC x R. Lunge Holds

    10IC x L. Lunge Pulses

    2IC x L. Lunge Holds

    Calf Progression:

    12IC x Calf Raises

    10IC x R. Leg Calf Raises

    10IC x R. Leg Hops

    12IC x Calf Raises

    10IC x L. Leg Calf Raises

    10IC x L. Leg Hops

    10IC x R. Squat/Reach/Jumps

    10IC x L. Squat/Reach/Jumps

    Great work by the Pax!  We worked all the basic muscle groups with this one.

    Mosey back over to a grass patch by the museum.

    COP #2 (2MOM & a Vinyasa)

    20IC x Crunchy Frog

    20 OYO x Scissors

    1 x Vinyasa (Plank – Upper Dog – Pushup – Downward Dog)

    Out of time, so mosey back to the flag for the COT, which included the Name-o-rama, Shoutouts and Prayer.

  • 60 Minutes of Joy in City Park

    Eleven hardcore veterans of F3 subjected themselves to 60 minutes of painful joy in City Park even with the realization that it may cause days of soreness.  YHC’s bad reputation may no longer hold the power it once did so he endeavored to reestablish the fear with…..

    The Thang:

    Mosey to Great Lawn
    Imperial Squat Walkers (IC) x 30
    Bear Crawl to one side of LawnCrab Walk back to middle of Lawn
    Mosey to the other side of Lawn
    Squat Ladder: Run to opposite side of Lawn (the width, approx 50 yards) and perform 20 squats, return to start and perform 19 squats, repeato until perform 1 squat

    Mosey to The Foundry
    PAX divided into the following exercise stations:Pull-ups (Modify: Jump chin to bar and slow drop) (OYO) x 10 (Exercise Station Timer)
    Bar Dips
    Lunges
    Low Bar Rows
    Hip Slappers (Modify: Feet on bench w/ high 6)
    Hanging bar kicks (Modify: Hanging knee-ups)
    Merkin Bulldogs (YHC Original – decline merkin – push backwards and bend legs, head moves in a circular motion)
    Plank
    Plank
    LBC
    LBC
    Everyone through the rotation 2 times

    90 Degree Arm Hang for time x2 – Tclaps to Sparky for outlasting the PAX twice

    Mosey to the water fountain

    Mosey to the Museum Steps
    Divide in 3 Groups for:Calf Raises on Steps
    Rocky Balboa
    Ascending Tooth Fairy (Merkin on each step, 1 on 1st, 2 on 2nd, 3 on 3rd, etc. to 14th Step)
    Rotate when Tooth Fairy Group finishes

    Mosey to the Great Lawn
    Dr. W (IC) x 13
    Dancing Chillicut (IC) x 10LBC (IC) x 26
    Superman (IC) x 10
    Flutterkicks (IC) x 30

    Mosey to the Actual Flag (Made its first appearance in like three weeks of posting for me) Tclaps to Griswald for bringing the flag

    Announcements:
    Sacred Heart 5k on 2/27

    Prayers:
    Amnesty – Health
    RY – Aunt Julie – Health
    Bubba’s Friend – 31 week old baby passed
    OSHA and Bubba’s Wifes Health

  • 60 Minutes of Glory with the Bad Rep

    For sixty minutes of glory, six mighty men of valor slew thousands of Big Easy Fartsackers with grit, determination, and brotherhood once again, without a flag.  Apparently our normal PAX could not handle a little change in temperature or YHC is getting a bad reputation for Qing workouts.

    The Thang

    Mosey to the Pop Band Stand
    30 Imperial Squat Walkers (IC)
    30 Side Straddle Hop Burpees (IC) = 10 burpees

    Detour by the non-existent flag to see if the African American Lady in a Chevy Blazer was one of you Fartsackers!

    Mosey to The Foundry
    Partner up, rotating between working in the foundry and running approximately 300 meters to achieve the following numbers (since YHC modified the numbers there were overachievers):

    50 Pull-ups – Modify options: Round 1: Jump chin to bar with a slow drop; Rounds 2+: 3 low rows = 1 pull-up
    100 Modified Balls to the Wall – Feet up on 4 foot high bar
    100 Bar Kicks – Modify option: knee-ups
    150 Parallel Bar Dips – Modify option: bench dips

    30 Second count

    Mosey to the Side Museum Steps

    Partner 1: Rocky Balboa
    Partner 2: Modified Tooth Fairy (Bearcrawl instead of Hopping and adding another merkin at each step): 1 Merkin on 1st Step, 2 Merkins on 2nd Step, etc. up to 15th Step (120 Total)

    20 Second Count

    Mosey to the Great Lawn

    CoP for 6MoM:
    Dr. W (IC) x 12
    Dancing Chilcutts (IC) x 12
    LBC (IC) x 24
    Superman Reps (IC) x 12
    Flutterkicks (IC) x 36
    Superman Hold for about 30 seconds

    To get in the Valentine’s Day Spirit:
    Tunnel of Love x 3 crawls each

    Mosey to the Flag Sans Flag

    Idle Chatter:
    YHC said he would start bringing a Swedish Flag because maybe a dose of Socalism will get one of our Republic Patriots to remember the Red, White, and Blue!

    Shout Outs:
    RY’s Aunt Julie
    YHC’s Father
    OSHA’s Wife
    Bubba’s Wife

    T-claps to Risky Business for not giving up on the Modified Tooth Fairy despite it being his second post.

  • City Park Fitness/Frigid Test #1

    Ten veteran F3’ers braved the frigid (for NOLA) 39 degree temps to measure themselves versus the fitness standards of our nation’s greatest warriors.  Believe it or not JV posted in a parka, snow pants, and snow shoes (practically, at least relative to his normal attire) and at least our friendly Arkansan wore shoes because he didn’t post in much else.

    Mosey to Great Lawn

    Circle up for

    Side Straddle Hops (IC) x 25

    Imperial Walkers (IC) x 25

    Mosey to the Foundry

    The Test:

    1. Maximum Sit-ups in 2 minutes (On Marine Corps and Navy Seal PFT)

    Partner-up – Partner 1 Perform Maximum Sit-ups in 2 minutes with Partner 2 holding feet

    Switch and repeat

    Top Scores: Hawg 94 and Jingle Vader 75 (Minimum Standards: 45-Marine Corps and 52-Navy Seals)

    Recover 30 seconds to record reps performed

    Split PAX between Push-ups and Pull-ups

    2. Maximum Push-ups in 2 minutes (On Navy Seal PFT)

    Top Scores: Jingle Vader 100 (Minimum Standard: 42-Navy Seals)

    3. Maximum Pull-ups w/o dropping off bar (On Marine Corps and Navy Seal PFT)

    If completing less than 5, PAX did low bar rows to put work in

    Top Scores: Side Effects 22 and Maverick 12 (Minimum Standards: 3-Marine Corps and 8-Navy Seals)

    1 minute rest to record scores and line-up for run

    4. 2-Mile Run (approximately: 2 laps around Parade Ground Trail, starting and finishing at Foundry)   Note: Marines run a 3 mile course and Seals run a 1.5 mile course

    Top Score: Hawg 14:54 (Minimum Standard Pace: Marine Corps 20:00 and Navy Seals 15:20)

    Early finishers did extra credit work on pull-ups, dips, push-ups, sit-ups, and low bar rows.

    Completion of Fitness Test (7:10am)

    30 second count

    Dr. W (IC) x 10

    Mosey to Front Museum Steps

    Route 66 (actually 55) from Museum Steps – Jump Squatting at each light post on right side of drive in front of museum and running back to Museum Steps

    Plank and wait

    LBC’s with hold on 1 count (IC) x 20

    Flutter Kicks (IC) x 20

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Boat w/ extended arms and hold for 15+ sec

    Superman and hold for 15+ sec

    Mosey to the Flag

    Announcements:

    The usual schedule

    King Cake Festival holding Gladiator Games

    Shout-outs:

    Kimchi’s new baby

    RY’s Aunt Julie

    Osha’s wife

     

    Idle Chatter:

    “They usually measure these standards on like 18 year olds right?” – Bogey

    “Wait that was only 1 minute!!!!” – PAX

    “Can I cheat on the pull-ups?” – Heisenberg

    “Can we complete an entire F3 workout without a single burpee?” – From Rudy’s general direction as we moseyed back to the flag

    Test Summary:

    Number of PAX Members reaching Marine Corps / Navy Seals Minimum Standards (# “Competitive” for Navy Seals):

    Pull-ups: 6 / 2

    Sit-ups: 7 / 7

    Push-ups: — / 7

    Run: 9 / 3

    If you would like your individual numbers, please email me to let me know caswen@hotmail.com.  Otherwise I will maintain this record and we can revisit the test in about 6 months.  Until then, pull-ups and running are clearly two areas where we can improve as a group.

  • The Day After

    Seven men gathered around the Virtual Shovel Flag when Bubba drives by and yells that he forgot his shoes…. So, seven men stepped off hoping Bubba will catch up. We moseyed to the front of NOMA (New Orleans Museum of Art) for first COP:
    -SSH x 30 IC
    -IW x 30 IC
    -J-Lo’s x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push ups x 10 IC
    Let’s mosey…to the Foundry (outdoor gym behind Christian Brothers School). The PAX line up in the plank and follow the leader…
    -Pull ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows x 10 or AMRAP
    -Traverse the Monkey Bars
    -Run across the field to that red thing (a sign) and do 10 Burpees
    -Run back and Rinse and Repeat (as I got back to the Foundry, Bubba was hitting the Monkey Bars…glad you made it brother).
    -Do a third round through the Foundry and let’s mosey…to the outdoor track for some 1000m of Hades. Sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, let’s mosey to the Great Lawn for some Mary.
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (strictly no contact)
    -Flutter Kicks x 20 IC
    -Floyd Mayweathers x 20 IC
    Times up…head back to VSF (Virtual Shovel Flag)

    Countoff, namerama, announcements, shout outs, prayers and the coffeteria….

  • Goodyear and Good Cheer

     

    A faithful 11 showed up to enjoy a beatdown on a beautiful Saturday morning in New Orleans City Park.  Though we were left without a flag by the fartsacking little piggy, yet we pressed on relatively unphased.  Bueller joined the Circle of Pain shortly to make a dirty dozen.

    The Thang:

    Mosey to Great Lawn for circle up:

    25 Side Straddle Hops (IC)

    15 Arm Circles Forward / 15 Arm Circle Backward (IC)

    Mosey to Track for circle:

    Goodyear has 3 Blimps that travel to different fields every week so….

    BLIMPS #1

    10 Burpees, 15 Lunges (on each leg), 20 Imperial Walker, 25 Merkins, 30 Plankjacks, and 35 Squats (OYO)

    Plank for 6

    Mosey to Peewee Football field for circle:

    BLIMPS (same reps as above) (OYO) #2

    Plank for 6

    Mosey around to high ground by The Foundry:

    BLIMPS (starting with 5 Burpees and so on) (OYO) #3

    Al Gore for 6

    Mosey to The Foundry:

    Planked in line according to running speed and partnered up

    Round 1:

    Partner 1 – As many cycles as you can before return of partner: 5 Pull-ups (or bent-arm hangs), 10 Merkins, and 15 LBCs

    Partner 2 – Run to Brick Festival Pavilion and back (1/3-1/2 mile)

    Plank for 6

    Switch

    Round 2:

    Partner 1- cycles of 5 Pull-ups (or low rows), 10 Hip Slappers (10 slaps each hip), and 15 Straight vertical leg LBCs

    Partner 2 – Run to Brick Festival Pavilion and back (1/3-1/2 mile)

    Al Gore for 6

    Dr. W’s x 10 (IC)

    Mosey to an empty dirt spot by the Peristyle

    Superman for 6

    Random chatter:

    Ben Stein quotes of “Bueller” as he arrived hot

    Several mentions of the fartsacking piggy

    Grumblings of moseying distance to the track, YHC mentioned swinging by his house for a second

    Questioning YHC’s focus after coaching squat form on the first circle of BLIMPS and then encouraging getting 6’s in the air on Hip Slappers

    Ringing compliments of “BS” from The Foundry as YHC rounded corner from his last run

    Announcements:

    The usual schedule

    PAX encouraged to earn their turkey during the upcoming week

    Shout-outs:

    Yankee’s Aunt Julie battling cancer and enduring treatment week of Thanksgiving

    Baby Brook home and doing well

  • A Breakfast Earned

    Thirteen men stepped off looking to improve themselves on the way to earning a big breakfast. After the Disclaimer we moseyed to the front of the museum for a COP:
    -SSH x 30 IC
    -IPW x 30 IC
    -J-Lo’s (fka Pickle Pounders) x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parker Push-ups x 20 IC
    During the COP, Redfish came rolling in hot on his bike and then Mr. Awesome trotted up…welcome my friends.
    It’s been too long so we headed to the Foundry. With 14 men, we divided into 2 groups of 7. One group engaged the foundry and one group did BLIMPS and then we switched.
    Foundry: plank up in a line and follow the leader…
    -Pull-ups x 10 or AMRAP
    -Dips x 10 or AMRAP
    -Rows 10 or AMRAP
    -Traverse the Monkey Bars and plank and wait
    BLIMPS:
    -Burpees x 5
    -Lunges x 10
    -Imperial Walkers x 15
    -Merkins x 20
    -Plank Jacks x 25
    -Squats x 30
    SWITCH. When done both routines, time to hit the bricks with 10 burpees x 2 at both ends of mile running path. Back at the foundry everyone did another set of pull-ups and caught their breath just in time to mosey to the track for some Hades.
    1000m of Hades: sprint 400m, walk 100m, sprint 200m, walk 100m, sprint 100m, walk 100m. After a quick water stop, we hit the other outdoor gym for more pull-ups, dips and rows. At this time we came across Bueller who joined us for the finish. Regretfully, time dictates we head back to the shovel/flag, but not without a little Mary.
    -LBC x 20 IC
    -Wife Pleasers (or as …. informed us they call it ‘Homer to Marge’) x 20 IC
    -Superman and hold
    Sprint to the Shovel/flag

    COT: Count Off, Nameorama, Shout Out. Prayed for Brooks, Goose’s infant with a heart condition, and RY’s aunt with breast cancer. Time for breakfast. The pax headed to YHC’s house nearby where Side Effects cooked Swedish Pancakes, Tool provided the coffee and YHC scrambled eggs. A couple of M’s (including mine) and .2s showed up to enhance the F2 experience. Bonds are formed with the shared misery of the beatdowns, but they are enhanced with the socializing and the sharing of a meal. This needs to become a tradition. The next F2 being planned is a Christmas/Holiday Party.

    See you in the Gloom!