8 pax assembled for various activity with “down rangers” from Uptown. There was running, S&M, and whatever Chaos Monkey was doing with his sandbag.
Tag: Bolt
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When Nature Attacks – from Bolt
YHC employed the most effective anti-fartsack remedy know to pax: sign up to Q upon heeding Chaos Monkey’s Sunday afternoon call to action. Rapper’s Delight wasn’t the same without Frac but a total of four pax reveled in it anyway with the usual: Abe SLOWgodas, hip circles, SSH, 3 penalty burpees for crappy cadence, MMPGM, PP, Tie fighters, OH/Seal claps. Mosey to JPAX for coupon retrieval where Space Cowboy began his encounter with nature’s first attack—wasps in the coupon hand hold, luckily no stings.
The Thang 9/2/24 (a la Rudy):
9 exercises
2 rounds
24 reps/exerciseRows
Curls
Heel taps over block 2:1Carolina Dry docks
Skull crushers
Box cuttersOH press
Goblet squats
X factor 2:1Nature’s second attack occurred during the first round of skull crushers when a lizard exited the new coupon via Space Cowboy’s forehead.
With time winding down it was coupon return followed by KnOT/mosey back to flag for COT.
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A lot of If’s – from Boo-Boo
Bolt was trying to rally the troops and challenged Charmin to show up. YHC agreed to HC and Q but only if Charmin and Frac showed.
A 10-minute warmup consisting of typical warmup exercises such as Abe Slowgotas, IW, Mountain Man pooper with a GM, grass grabbers, arm circles, etc.
Mosey to JPAX for another version of HIIT. Everyone grab two blocks and to the flag poles.
7 rounds of 10 reps all exercises with a block
Goblet Squats
American Hammer
Shoulder taps
Lunge with a twist
Deficit Merkins
Run up the stairs and down the ramp
1 -minute rest
Blocks put away and mosey back to the flag for COT. Out!
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QThighs (champ) v QThumbWar (challenger) – from Mahatma
The date Friday 8/16
The place Pontiff Playground – Metry LA
The event Thighs from the OG vs ThumbWar from parts of Lakeview and MetryYHC wanted to get out early in case there were any pre bout instructions – the bullpen was dark except a lone silhouette planting a flag emerging quickly with an enthusiastic smile of pinewood ready for the battle. Then coming off the field ThumbWar with a determined look of a well trained challenger. YHC checked his watch with only 5 minutes there was just a handful of Pax and still no Thighs, yet within a minute the bullpen was crawling with Pax like ants on a misplaced foot at Okwata!
At 5:29 YHC suggested some general etiquette to help ensure the instructions were heard…..limit the “jaw jacking” or “jack jawing” the MS translation of Handgranada.
After quick disclaimer we were off on a Mosey to the rock pile. 3 minute warm up
SSH
Side Lunge
Mnt Man Poopers
Shoulder TapsRound 1 ThumbWar – had pax team up and grap a medium rock then head to the field.
With cones in place some sort of DoraRound 2 Thighs was still reminiscing over the Olympics to which we did a variation of exercises to each letter x 10 then x 5
Round 3 ThumbWar it’s a “core focus” hop stop exercise crawl stop exercise length of field – rinse and repeat
Round 4 Thighs (this is where I think the Pax was a bit unhinged in following instructions) still with a Olympics focus -sprint in place
-back stroke
-karate kick
-merkin boxingTime called with 4 minutes left YHC attempted a 1 minutes bonus round to ensure if there was a potential for a draw this may leave a lasting impression….so what do we get “stretching”!
On to COT – the vote wasn’t close 17-3, yet 3 of the 17 (RougaRou, Scantron and TripleShift) didn’t even participate but must have seen the action from their NOTs vantage point to emphasis there is still no repeat winner. Congrats to the new champ ThumbWar and much respect to Thighs for showing up in hostile territory with no OG support.
Next up ThumbWar vs Angie’s List 9/13 at WolfPack Mnt
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Who’s your Partner – from Charmin
Who’s your partner
Warm-o-rama:
Slow-vagodas x 10
Grass Grabbers x 10
Low Slow Squats x 10Arms:
Forward x 10
Backwards x 10
T-clap x 10
Seal Claps x 10
Chinooks x 15
and the fan favorite: MNC’s x 10The Thang:
Pax were instructed to find a partner.
Heading towards the playground, there must always be one person running forward and one person KnOTing. Up to the pax to figure it out.
Along the way, the PAX were required to take a detour since the Jefferson Parish Park Department decided to start doing some construction work last week and didn’t clean up their mess.
As a recovery, YHC exhorted to the PAX the importance of circling back for your partner, even if they seem to be going backwards.
When we get to the playground making sure to instruct pax on hanging leg raises instead of pull ups, set up as usual expect for two people. Doing wheel barrels where one person shoulder shrugs the other’s legs. Timer is 20 shrugs.
Two rounds of that, and we Get back to warmup pad traveling same way but completing the loop, and thus avoiding the construction.
Stopping at JPAX to face away from the police station for 10 IC Monkey Humpers.
Mary:
Partner leg swings
Penguins
Bolt-Lead Protractors
AppreciatorsCOT
Focused on us being there for our partner, being considerate and gracious when we think they are going backwards, and to be thankful when they circle back for us.
P.S. YHC wants to thank all the LaSalle regulars (non-F3) for pointing out that YHC left his phone at the playground and for leaving it there.
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No Downrangers – from Charmin
Much to everyone’s chagrin, there were no Downrangers, however there were 5 ruckers and 3 runners for a total of 8 pax who beat the battle of 15 degrees and made it out.
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Hey MacGyver, does HC=Home Catnapping!? – from Bolt
4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”
Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?
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“A Bottle of Kaopectate” and HYDRATE! – from Bolt
While we were minis Scrum fixture, Space Cowboy, due to kidney stones (hydrate!), Madoff, after prodding by Charmin, returned to the gloom for the first time in about two months. It was super muggy and I’m pretty sure the pax were already soaked before we even started the warm-up, which of course included the bolt warm-up theme song. Frac’s favorite line would prove to be almost predictive as Madoff pushed through the restart button that comes with being a Kotter. Luckily, he did not actually splash Merlot, but certainly felt like he was headed there.
Warmorama:
Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWgodas x 10 (in cadence)
Open/close the gate each side x 10
Tie Fighters x 15 each way
Good mornings x 10
Abe Vigodas x 10 (in cadence)The Thang
KnOT/Mosey to JPAX for 5 min EMOM 10 burpees
Recover with 1 minute focused sound counting
8 count step ups x 20
Irkins x 25
LSS x 15
3-man Coupon Dora: 100 skull crushers at bottom, 100 curls up top at opposite ends of route
one man/block atop landing with second man timer who runs down ramp to third man at flag poles, picking up the count as third man runs up stairs to pick up count from first man. Upon completion of reps, exercise switches to blockees at both stations.Return blocks and KnOT/Mosey to garden of abs for v-up ring of fire (base position 12” off ground) followed by 10 burpees OYO. Finish with one minute of protractors. COT
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You have to CRAWL before you can LUNGE – from Mayhem
Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown
Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.
Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks
Bear CRAWL 50 yards to end of the field
Mosey to the rock pile, grab a rock that you can do a bunch of thrusters withMosey with rock to the parking lot
A form of 11s OYO
10 burpees, 1 thruster, lunge walk to next tree with rock
9 burpees, 2 thrusters, lunge walk to next tree with rock
10 stops covered 100 yards
Felt the burn halfway through
Then 200 yard jog (back to start, back to finish)Core Dora, partner up
One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
100 big boys
200 V-ups (later modified)
300 LBCs (almost finished)Grab a rock, two single file lines, indian “run” (more of a mosey)
Our lines were about as straight as when we all learned it in preschoolBack to COT, a few sprinted, all were gassed
Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out
Thanks for the opportunity to lead! It was a good one!
Welcome Kingfish to the F3 brotherhood!
Shout out to Squints for his first ever post at Pontiff!
Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck! -
5:1’s – from Charmin
Started with 5 Ended with 6.
Runner’s ran the Ruck Route, Rucker’s Ran, Overall it was a great day to push ourselves.
YHC needed to push himself and Bolt was happy to oblige with a Walk 5 Minutes/ Run 1 Minute and YHC TRUSTED that he would do just that.
