F3 New Orleans

Tag: @Undertaker

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye

  • The New Foundry

    Please read Jadaveon’s backblast from 6/1/20. Follow with Shocker’s backblast from 6/1/20 (posted on 6/3/20). They will move you and motivate you to act.

    The New Foundry is temporarily the track at City Park on Roosevelt Mall. Come by and check it out. The water’s great. You’ll love it. Pull-ups will be returning soon (hopefully).

    7 Men and Man’s Best Friend arrived this morning in the rising humidity. For those that have never met him, DJ Diver is Gideon’s dog. He is one great dog. Loyal, obedient, always has Gideon’s back. He completed the entire workout and didn’t complain once. The usual disclaimer, recommending physical distancing, and off we go. Mosey to the track.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Arm circles 10 forward 10 backward, Mountain Climbers x 20 IC

    The Thang: 4 laps around the track. At the 200m mark: 25 merkins, 25 squats, 25 LBC’s. At the 400m mark: 25 Floyd Mayweathers, 25 lunges, 25 LBT’s. In total, 1 mile run with 100 of each exercise (merkins, squats, LBC’s, FM’s, lunges, LBT’s).

    Animals on Parade: 30 yard square: bear crawl, forward crab, bear crawl, backward crab for one loop.

    Rear Deltoid circuit, on your face: I’s, Y’s, T’s x 10 IC.

    Mary: Flutter kicks x 20 IC, Hello Dolly x 20 IC, Penguins x 20 IC, American Hammer x 10 IC, Crunchy Frog x 10 IC, J-Lo x 20 IC.

    Mosey back to flag for COT. Count off, name-o-rama, intentions, prayer. We reflected on Jadaveon’s plea to act. Living in silence in not good enough. Hopefully we can all have the strength and courage to do our part for equality. Thanks for letting me Q.

    Walleye

  • Dirty Dozen for Rock City with no Rocks for BLIMPSS

    The weather was perfect at 64* for 12 men to gather in the gloom during this time of uncertainty to push each other and to control what was in our control.

    Safety does matter!

    As we started to gather we immediately moved towards the football field to give us extra social distance rather than gathering in the confines of the fence, With an opening disclaimer about the Q not knowing if the virus can linger on rocks and therefore no rocks would be used today we took a nice 400 m mosey around the track before meeting in the middle of the football field along some cones that made their way to the field around 5:10 this AM

    EMOM’s of BLIMPSS … with no breaks

    The Q announced as we lined up midfield the BLIMPS would be done with each exercise lasting for one minute and immediately leading into the next exercise without any breaks between the EMOM (to eliminate any confusion on last week’s debate on EMOM’s and breaks). One minute of Burpees, one minute of Lunges, one minute Imperial walkers, one minute of Merkins, one minute of Plank jacks, one minute of Squats and then one minute of Suicides (utilizing the cones).

    The Q then had Rev Sox give us a 20 count and we moseyed back to the track.

    Another 400m mosey followed by BLIMPSS round 2 – One minute of Burpees, one minute of Lunges (Backwards lunges this time), one minute Imperial walkers, one minute of Merkins, one minute Plank (not plank jacks), one minute of Squats and then one minute of Suicides (utilizing the cones) ~ This time we did the suicides in reverse at request of Mahatma.

    Back to the track for another 400 m mosey and then round 3 of BLIMPSS repeating round 2 with the lunges going from midfield of the football field to the end zone.

    Mahatma gave us a 20 count as we made our way to the end zone area of the track for our last rendition of BLIMPS. This time we only moseyed about 100 m and then did 19 of each (BLIMPS) then another 100 m. It was noted as folks were planking for the 6, one could see steam rising from our backs.

    We then gathered at a safe distance for countarama, nameorama, announcements, intentions and closing prayer.

    Walleye lets us know about the young attorney from St. Ann’s who was misdiagnosed with the flu and is now in EJ ICU with COVID-19.

    We closed with prayers and lifted up all those brothers dealing with adversity, injury, cash flow changes, health issues, families with health issues, life changes from COVID 19 and encouraged each other to recognize COVID 19 is real and to exercise prudent precautions to protect each other and our families.

    Be safe my brothers! Thank you for pushing this 60 year old man to be better!