F3 New Orleans

Tag: #TheFoundry

  • Heed the Athenian Beatdown

    Seven tried, true, and trusted warriors of our fine city banded together on this cool fall morning to prove that the “Spartans” had nothing on toughness or fitness.  They were joined in short order by a warrior from a foreign land (South Carolina) who quickly proved himself worthy of the battle.

    “What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”- Pericles to the families of the dead after the Athenian War

    First Athenian Workout Tip: Workout drunk or hung over (The Q did not provide the warning nor the means to comply with this tip)

    Second Athenian Workout Tip: Workout to music (which we accomplished for the leg portion of the Thang)

    THE THANG:

    Sudden Change

    Mosey to the Great Lawn

    Imperial Squat Walker (IC) x 20

    Happy Jacks (IC) x 20

    Mosey to the Foundry

    1 and a half cycles (everyone did 3 sets of pull-ups) of 30 seconds OYO through below stations:

    Pull-ups, Bear crawl, Low rows, Merkin bulldogs, Pull-ups, Flutter kicks, Crab walk

    Mosey to the Singing Tree (Our music) w/ a Sudden Change en route:

    Low Slow Squats (IC) x 20

    Squat Jumps (OYO) x 10

    Daft Punk (Follow Q w/o cadence) x 10 cycles

    Lunge Jumps (OYO) x 10 each leg

    Mosey to NOMA Side Steps w/ a Sudden Change en route:

    Half PAX: Toe Touches on Curb (OYO)

    Half PAX: Hand walk up and down museum steps (drag legs behind) (OYO)

    Switch

    Partner-up – wheel barrel up museum steps and switch (OYO)

    Mosey to Foundry

    Half PAX: 10 Hanging Leg Raises and 5 Hanging Knee-ups (OYO)

    Half PAX: Lying straight leg hip thrusts (OYO)

    Switch

    Box Cutters (IC) x 15

    Dancing Chilcutts (IC) x 10

    Dr. W x 10

    Canoe held for 20 sec

    10 second count

    Canoe / Superman x 2

    Mosey to the NOMA Fountain

    Decline Merkins (OYO) x 10

    Dips (OYO) x 10

    Hip Slappers (OYO) x 10 each side

    Decline Merkins (OYO) x 10

    Dips (IC) x 20

    Mosey to the Flag

    Announcements – The usual workouts for the week with Saturday being CONVERGENCE.

    Shout-outs: To our brothers battling for the day in Mobile.  For our brothers and all the families in South Carolina experiencing loss and trying to recover to normal life.

  • To Hades and Back

    Our brother, Reveille, was scheduled to take the Q, but a family situation took precedent. I took the Q and hope I presented a Rev-style beatdown. We had 10 men show up, to include FNG-Kid Rock, willing and eager to get started.

    DISCLAIMER and mosey to the lawn in front of the museum. A couple guys hung back to bring up FNG-Kid Rock as he rolled in hot. As we began the COP, Hawg mentioned that Mr. Awesome was on his way….after the usual Pit Stop.

    COP, IC:
    -30 x SSH
    -30 x IPW
    -20 x Peter Parkers
    -20 x Arm Circles (10 each dir.)
    -20 x Pickle Pounders (can we please change the name of this one?)

    Mosey to the outdoor gym behind Christian Brothers for some Foundry. Line up in the plank and follow the leader:
    -10 x pull ups or AMRAP
    -10 x dips
    -10 x rows from the bar
    -run across the soccer field and do 10 burpees at the fence and run back
    RINSE, REPEAT
    -As we waited for the six, most of us got in another set of pull ups

    Mosey to the track for 1000 meters of Hades:
    -sprint 400m, walk 100m
    -sprint 200m, walk 100m
    -sprint 100m, walk 100m
    -grab a post and People’s Chair while we wait for the six (Thanks Side Effects)

    Mosey to the softball field and break up into 3 stations:
    -10 x pull ups at the small, green outdoor gym
    -30 x LBCs
    -30 x squats (each leg)

    Let’s mosey….to the Great Lawn. Not to cheat the pack, since I know they love it, yes, we had just enough time for Wife Pleasers x 20. Sprint to the shovel-flag.

    Count off, namerama, weekly schedule, shout outs and a prayer. Namerama was fun since FNG-Kid Rock is from Detroit. There was a lot of creativity as we discussed his new F3 name. After much discussion, Kid Rock was decided upon. Welcome Kid Rock, see you in the gloom. And thanks to Bubba was leading us in a very spiritual prayer.

  • Foundry Redux

    Nine men showed up on this lovely morning with the temps around 70 and a true gloom cloud bank blocking out the sunrise. DISCLAIMER and mosey to the lawn in front of the museum.
    COP IC:
    -30 SSH
    -30 Imperial Walkers
    -25 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Pickle Pounders (I would like the change the name, something like “Swinging Bridge”)
    Mosey to the Foundry (outdoor gym behind Christian Brothers School). Plank in a line and follow the leader:
    -10 pull ups or AMRAP
    -10 dips or AMRAP
    -10 rows or AMRAP
    -Transverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in two corners
    Rinse, Repeat
    -One more round of Pull Ups and head back to the flag, with two stops.
    First Stop:
    -10 Box Jumps on a ledge by the botanical gardens
    -10 dips IC
    Second Stop is time for Mary IC (on the wet, nasty Great Lawn in memory of Roots when he led a previous COP that had us rolling around in Goose waste…):
    -30 LBCs
    -30 Hello Dollies
    -20 Pickle Pounders…again
    -20 Wife Pleasers…since we were already making any observers uncomfortable.
    Time’s up…sprint to the flag without getting hit by the cars…Frogger-style

    Countoff; Namerama; Announcements; Shoutouts

    YHC took the prayer. We expressed our thanks to our creator for giving us the strength, mentally, physically, and spiritually to continue to show and improve ourselves. We prayed for the strength and endurance to continue to try to improve ourselves and to be examples and sources of inspiration for those in our lives; family, friends, coworkers, neighbors and everyone we come across daily.

    Then some coffee and some F2.

  • Kickoff for Yuengling and Return by Spin Doctor

    Outlined against a blue September sky, 10 F3’ers road again (sorry Grantland Rice).  Determined to not be counted in the millions that sat back and watched men exercise on this fine Saturday, they “got after it” too:

    Mosey to the Great Lawn:

    Goofballs (IC) x 20

    Imperial Walkers (IC) x 20

    Peter Parker (IC) x 20

    High Knees 30 yards, sprint back (all distances approximate)

    Butt Kicks 30 yards, sprint back

    Karaoke 30 yards x 2

    Side Shuffle 15 yards, turn and sprint 15 yards x 2

    Backpedal 15 yards, turn and sprint 15 yards x 2

    Backpedal 10 yards, sprint forward, chop feet, lift and carry partner 5 yards (“The Form Tackle”)

    Bear crawl 20 yards, sprint back

    Bear crawl position, chop feet and roll to Q instructions (1 minute)

    Defensive position, chop feet and twist and up-downs to Q instructions (1 minute)

    Mosey to The Foundry

    Each man to a station:

    Cycle 1:

    1) Body Blasters x7-8 (determined time for all other exercises)

    2) Dips

    3) Step-ups

    4) Low bar rows

    5) Hip slappers (feet on bench)

    6) Inverted toe touches (Hanging Bar Kicks)

    7) Low slow squats

    8) Merkin Bulldogs (Feet on bench, push torso backwards, bend legs so 6 finishes above heels, back to merkin position to repeat)

    9 & 10) Plank

    One cycle, mosey to water fountain, refresh and return to The Foundry

    Cycle 2:

    1) Body Blasters x 5 (Determined time on all exercises)

    2) Dips

    2.5) Step-ups (reintroduced when Spin Doctor was done with his “break”)

    3) LBCs

    4) Low Bar Rows

    5) Fingertip plank

    6) Hip Slappers

    7) Flutter kicks

    8 & 9) Plank

    Mary Time:

    Dr. W’s (IC) x 10

    Russian Twist (IC) x 15

    LBC (IC) x 15

    Superman OYO (1 minute)

    Mosey to Great Lawn

    Drinking fountain stop

    Group 1: 1 Gasser (down-back-down-back across width of Great Lawn)

    Group 2: Plank

    Switcharoo

    Fingertip plank (15 second count)

    Mosey to Flag

    Shout-outs:

    Dr. Collins Family and revival amongst people that knew him, Yeungling moving to Philly (thankful he is no longer a Sad Clown), Side Effects wife with kids

    Proverb: The righteous man runs to the Lord as his strong tower and the rich man to his wealth.

  • AWESOME Burpees!

    In honor of Mr. Awesome and in preparation for our upcoming Spartan, it was burpee time.

    Nine men gathered at the flag, and after the disclaimer, headed for a short run to the Great Lawn. Let’s start with 15 burpees OYO. Reluctant Yankee rolled in hot as we began to mosey. Good to see ya Yank!
    The museum’s front lawn is perfect for the COP, IC:
    -30 side straddle hops
    -30 imperial walkers
    -20 spiderman’s
    -30 arm circles (15 each direction)
    -15 burpees (Total=30)
    Mosey to the Foundry (outdoor gym). Enroute we picked up Maverick who was wandering around aimlessly looking for a workout….. Welcome Mav! Line up in the plank and follow the leader:
    -10 pullups or AMRAP
    -10 dips or AMRAP
    -10 burpees (Total=40)
    -Run the mile track and do 10 burpees at NE corner (Total=50), 10 burpees at the NW corner (Total=60).
    -Rinse and Reapeat (30 more burpees; Total=90)
    Running short on time so we moseyed to the Great Lawn for some Mary, IC:
    -20 LBC
    -1 min for hip bridges
    -10 more burpees (Total=100)
    Job well done!

    Let’s head to the Coffeteria for some quality F2.

    Let’s take a trip down memory lane. April 1st, at Audubon Park by the Birdcage, Mr. Awesome said we would do 100 burpees…after much consternation amongst the pack he said April Fool’s. Then we did the first set of burpees of the workout but not the last. In the 45 minute workout we did 100 burpees. Thanks Mr. Awesome: http://f3nation.com/2015/04/01/april-fools-i-pity-da-foo/

  • How About Something New

    Pre-Thang

    The PAX rolled in disbelief that the morning felt like a November day, but it’s August.  What’s happening here?  YHC felt inspired that this would be a highly intense backblast with the PAX running through a cool breezy morning.

    Warm-Up

    Everyone grab some curb for some IC Toe Taps x 30.  YHC is calling out Douille for his exceptional skills in dancing with the curb instead of staying IC with the PAX.

    Mosey under the Canopy for COP:

    • IC: SSH x 30, Arm Circles x 10 (clock then counter clock), Plank Jacks x 20

    The Thang

    Partner up for some Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC performed a beautiful demonstration for the PAX with the help from Rev.  In unison partner 1 completes Merikan while partner 2 squats.  Run the end of the Great Lawn, flapjack positions, and repeat until 11’s are complete.

    Mosey over towards the Sculpture Garden for “Bring Sally Up” Squat exhibition (fear the gold sequins Jammy Fanny).

    Mosey over to the Foundry for some circuit training.

    • Sprint to the trash can at the end of the field and back, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP, Toes-to-bar AMRAP, LBC’s AMRAP, Rows (1st Round) & Flutter Kicks (2nd Round) AMRAP
    • Cycle through each exercise; water break; rinse & repeat x 2

    Mosey back to the flag.

    Name-O-Rama: 7 showed up this morning.  Sadly everyone had to take off for what mostly sounded like attending to wifely duties so no Coffeeteria this AM.

    Shout Out: Side Effect’s baby is due any day so prayers out speedy/healthy delivery.  Prayers to a local pediatrician and his family as he is on his final days battling cancer.

    Jazzy had some inspirational post shout out thoughts from the Wednesday shout out.  TCLAPS to him for further reflection and incorporating it to what F3 has meant to him thus far.

    YHC just finished up a project out in Vancouver, WA this past week.  After completing projects, there’s usually some down time at home until getting staffed onto the next project or signing on for a longer project with the same client.  In many ways a new project is like starting a new job.  There are new challenges to face.  There are new coworkers to warm up to.  There’s a new part of the country with different cultural values.  How does this inspire YHC on the shout out for today’s Backblast?  It means that change is good.  Change helps mold and educate us.  Change means growth in one’s emotional intelligence.  YHC encourages the PAX to go out and do something new next week.  Try a new food or cooking technique, Q a Backblast, make a friend, pick an activity outside of your comfort zone…

  • To Burpee or Not to Burpee

    Mosey to Great Lawn

    Side straddle hops x 20

    Imperial walkers x 30

    Plankjacks x 20

    Peter Parkers x 20

    Mosey to Museum side steps

    Divided into two groups

    Group 1: Single leg hops up steps x2 (once each leg), 10 Burpees at top of stairs (after 2nd set) Group 2: Squat jumps

    Flapjack groups

    Mosey to Foundry

    5:00 Competition with partner to see who can do most Pull-ups, LBC’s, and Dips – Loser does 5 Burpees for each category lost

    Run on trail path to Band Stand and back to Foundry

    Plank for the 6

    7:00 Competition with partner 1 set of pull-ups + low bar rows, Merkins, LBC’s, and Burpees – Loser does 5 burpees for each category lost

    Lap around trail path to soccer field

    Plank for the 6

    Dr. W’s x 10

    LBFC’s x 5 (Q failure)

    Straight Leg Hip Lifts x 10

    Reverse Crunches x 10

    Mosey back to great lawn

    Al Gores for the 6

    Finish to flag at your own pace

    Shout out: Amnesty’s Dad with prostate cancer, Dr. Keith Collins with cancer, and traveling mercies for everyone on the road

  • Side Effects’ Beat Down

    Mosey to Northside of Great Lawn

    Side Straddle Hop x 20

    Forward arm circles x 10

    Reverse arm circles x 10

    Sprint Great Lawn Down – Back

    Mosey to Side NOMA Steps

    Grouped into 3’s and cycled between:

    Sprinting Museum Side Steps Every Step up and down x 2

    Incline merkins on curb

    Alternating toe touches on curb

    Mosey to Foundry

    LBC’s x 20

    Dr. W’s x 5

    Lined up in Plank and cycled between

    Pull-ups x ~10

    Dips x 10

    Merkins x 10

    Lap around Festival Grounds Trail (~ 1 mile)

    Plank and line jumps to wait for 6

    LBFC’s x 15

    Dr. W’s x 5

    Pull-ups x~10

    Dips x 10

    T-Merkins (push-up, alternating lifting one arm straight up in the air to form a T) x 10

    Lap around Festival Grounds w/ 1 Sudden Change (10 burpees)

    Plank, line jumps, and Al Gores to wait for 6

    Reverse Crunches x 20

    Dr. W’s x 5

    Mosey to Great Lawn

    Al Gore x 2 to wait for 6

    Sprint 1 length of Great Lawn to finish

    Shout Out: to Amnesty’s Father and Dr. Keith Collins battling cancer, Side Effects’ wife’s grandfather passed away, and Mav’s friends child (Brooks?) undergoing heart surgery this coming week

  • Four Square Four Times

    Pre-Thang

    YHC’s first Saturday backblast and first Saturday Q lumped into one.  Anxiety set in while drafting the blackblast in anticipation of the additional 15 minutes tacked onto the Saturday backblasts.  As the PAX rolled in, it was a pleasure to meet a new set of men that don’t frequent the weekday sessions.

    Warm-Up

    Mosey across the Great Lawn past Storyland and under the Oaks:

    • COP IC: SSH x 30, Plank Walks x 20, Imperial Walkers x 20, Low Country Crab x 15

    The Thang

    Mosey over to a corner of the Great Lawn for OYO interval laps around the lawn.  Sprint short length; 10 Merikans at corner; jog long length; 12 sit-sps at corner; sprint short length; 10 Merikans at corner; jog long length; 12 sit-ups at corner.  Rinse and repeat x 4.  Plank up at the end.

    Mosey over to front of museum for some R&R with Mary:

    • COP IC: LBCs x40, Hello Dolly x 20, Russian Twists x 15, LBTs x 20

    Mosey over to the Foundry.  Everyone plank up in single file.  Front of the line does 10 dips followed by 2 pull ups to monkey bars with 2 more pull ups at the end.  Then bear crawl back to end of line and hold plank.  As each front of the line person moves into dip position, do 1 Merikan before moving forward.  Rinse and repeat x 3.

    Mosey back to the Great Lawn for IC Monkey Humps x 12, Low Slow Squat x 15, Monkey Humps x 10, Plank-O-Rama.  Head back to flag.

    Name-O-Rama: 12 showed up this fine morning.  It wasn’t to humid either with a nice breeze occasionally.  The Foundry really set the PAX over.  Men were dropping for water breaks like flies and modifying pull ups.  But even RY’s Diddy pushed through the struggle and put up a fight.  TCLAPS & Respect!!!

    Shout Out: Prayers for Amnesty’s Dad battling prostate cancer.  Prayers for Bubba’s newborn of 2 months (glad to have you back after becoming a father!).

    YHC had a little help from his wife on his words of wisdom for today’s workout.  So shout out to her first on the inspiration.  It’s getting to be that time in New Orleans where the humidity and heat really take it out of you.  However, the summer is also a time where we really get to embrace the embodiment of this city.  No one’s here for the weather.  It’s something else.  With that said YHC would like to express gratitude where we all are in our lives and that F3 brings something out of each us to embrace this heat.

  • D-Day Remembered

    Seven men met to test their fortitude this morning.

    Disclaimer and step off…mosey to lawn in front of museum.
    COP IC: SSHx30, IPWx30, Peter Parkers x 30…mosey to soccer field by the outdoor gym.

    In rememberance of the men who crossed the beach at Normandy, this was our workout; bear crawl 50 yards across the soccer field (think about the soldiers who low crawled under machinegun fire), five burpees, sprint back to the beginning (thinking of the men who sprinted across the beach at Normandy)…and rinse repeat five times. We had to reach down and grab a hold…of our intestinal fortitude to get through this one.

    We recovered at the nearby water fountain. Then it was the foundry, modified. We lined up in the plank and followed the leader. I started: pull-ups, dips, rows, monkey bars, back to the plank. We did this twice and threw in a third set of pull-ups and dips. Mosey around the front of the museum…

    We found our ledge by the botanical gardens IC: step-ups left leg x 15, dips x 15, step-ups right leg x 15, decline pushups x 15. Mosey to Great Lawn.

    6 MOM IC: LBC x 20, Hello Dollys x 20, wife pleasers x 20, swinging bridge (in pushup position, lower hips to the side right and left) x 20.

    Line up with palm trees; lunges to next tree, side squat right side to next tree, lunges to next tree, side squat left side to next tree, get on line and sprint to where the flag should be….HAWG!!!!

    Count off, namerama, and the shoutout. We offered prayers and thoughts to those battling cancers and illness in our lives. TClaps to Side Effect for the prayer.

    Then we hit some F2 with cofferteria.