F3 New Orleans

Tag: The Scrum

  • How Long is Too Long? Who’s Not Here? – from Bolt

    YHC has: been on IR, fartsacked, over traveled, under slept, and generally not done hard things—WHY?! Simple, as we know from Q Source: accountability only exists outside of ourselves. We all need support in that area or you show up in the gloom and a month+ had passed—might as well be your first post!
    Ah, the pax surely missed Rapper’s Delight so who am I to disappoint!? Warmorama: Abe SLOWgodas, IW, MMPGM, HB, Tie Fighters R/L, Seal/OH claps, shinooks, self love. Morning Calls on the wet monkey bars. KnOT walk/lunge walk to JPAX for coupons,
    The Thang: Full body+abs AMRAP: coupon movement for one min followed by abs for one minute with 30 secs rest in between.
    OH Pres-LBC
    Chest Press-American Hammers
    Tricep Press-BBSU
    Curls-Scissors
    Rows-box cutters
    Kettle Bell swings-Freddie Mercuries
    Return to flag for Decadie of Pain: 30 lunge walks, 20 merkins, COT.

    Reach out to the pax who weren’t there, ask them for accountability, and offer it to them as well—lest a month+ passes…

  • Crawl Wars: Bear vs Crab – from Space Cowboy

    When I arrived back home late Sunday night, I noticed some Scrum commitments from several PAX nursing foot injuries; so, I had to adjust Monday morning’s beatdown to avoid jump roping and running yet still set the bar high.
    It was a warm but comfortable morning when I arrived at Kennarie Ridge and I was soon joined by @Frac Sac, @Kenna Brah, @Boo Boo, and @ PVC…in a walking boot. Gave disclaimer and headed to JPAX.

    Warm-Up
    Samson Stretch x10
    Self Love x10
    Low Slow Squats x10
    Tie Fighters x10 right leg front and forward arm circles, flapjack x10
    Seal Claps x10
    Overhead Claps x10
    SSH x20

    Headed to the possum’s den under JPAX stairs to retrieve cinder blocks

    The Thang – Each round performed as a group
    Round 1
    Alternating Block Merkins x 30
    Bear Crawl up ramp, run down stairs

    Round 2
    Blockees x 20
    Lunges up ramp, run down stairs

    Round 3
    Block Swings x 30
    Crab Walk up ramp, run down stairs

    Round 4
    Squats with Blocks x 30
    Crawl Bear up ramp, run down stairs

    Round 5
    Overhead Block Press x 20
    Backwards Lunge up ramp, run down stairs

    Round 6
    Block Curls x 20
    Walk Crab up ramp, run down stairs

    Round 7
    One-Armed Bench Press x 10 each arm
    One-Armed Rows x 10 each arm

    The ramp work was challenging especially the up hill crab walks but the “50+ year old only” group endured and marched on. As we reached the apex for the last time, I think I even heard a “Kennarie Ridge” war cry from @Boo Boo! The Scrum Bunch had conquered the bears and crabs! Returned the blocks to the possum and commenced with pole-dancing back to the flag with a mix of high knee slaps, lunges, and KOT’s.
    COT and coffee time with Frac

  • Tools of the Trade – from Fracsac

    4 men posted at the Scrum at 0530 where YHC signed up to Q seven minutes earlier.
    Warmup on the pad with regular stuff plus Charmins, minus the actual Charmin.
    Finished the warmup with pull-ups and step ups.

    Mosey to the JPAC for stations

    Thang 1

    60 lb sand bag – Cleans and OH press
    Jump rope
    50 lb sand kettle bell
    Run up ramp 3 burpees run back down (timer)
    2 rounds

    Thang 2

    Jump rope and mosey
    Jump rope and bear crawl
    Jump rope and mosey some more

    Thang 3

    Pole dancing and burpees under the lights

    Back to the flag

    COT followed by PLC

    SYITG

  • Bolti Gras, as in “Fat Bolt” – from Bolt

    YHC dared both a weigh in and the tape measure after work travel/boozing for 7 out of 8 weeks and thus my Lundi Gras was decided…but only bc Boo-Boo called for accountability in Slack! Had he not done so, the tweaked knee and plantar fasciitis would have been all the excuses needed to fartsack so to hedge against it, the response in Slack was affirm attendance and raise by way of taking the Q!
    Warmorama with intent to only feature Mardi Gras playlist until KB made a comment about the “diarrhea song” which required compliance to the pax wishes! Abe SLOWgodas, IW, GG, SSH, seal/OH claps, both Tie Fighters, Chinooks, MNC, self love followed by a slowsey to JPAX where the pax voted horizontal or vertical. Boo-boo and KB had 2-1 advantage so vertical meant the timer would run up the stairs and bear crawl down the ramp. The Dora was 100 dry docks, 200 reverse lunges 2:1, and 300 BBSU. Return to the flag for a song skip and 3 burpee penalty followed by an introduction to YHC’s 30-count invention: Shoulders, Knees, and Toes Plank as time ran out. COT, grateful for the men today and F3 everyday.

  • The Scrum Sentry – from Space Cowboy

    Weather: Temp 49 degrees, mist and windy

    When I arrived at Kennarieridge, the conditions were miserable…cold, windy, misty, flooded grounds, and about 50 floats sitting in the parking lot that I planned to use for today’s beatdown. As I scoped out the scene, I was joined by Kenna Brah and Fracsac. Gave the disclaimer. I thought I could manage the workout around the floats in the lot but I then I noticed the same security guard that chased us out of the lot 2 weeks earlier when it was being used for the Super Bowl bus staging area. Since it was the same 3 PAX as last time, I knew we were marked men and security was waiting for the moment to get back at us for crossing their secured Super Bowl lot.

    While under the watchful eye of security, we moseyed to JPAX for our warmups.
    Samson Stretch x10
    Low Slow Squats x10
    Abe Slogodas x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps X10
    Imperial Walkers x10
    SSH x20

    Option B since Lot was under secured lockdown (the Thang)
    Run from front of JPAX to Ramp of Pain
    Bear Crawl up and Lunges down
    Run back to front of JPAX
    Burpees x10
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    SSH x40

    7’s – BBSU/Inclined Merkins. Up and down side ramp of JPAX

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges.
    COT
    Next time, we will take that lot!

  • CSCROT for Satchmo (USAF) – from Bolt

    YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
    Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
    THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
    Part Deux: CSCROT (with coupons)
    Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
    25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
    Chest press
    Squats
    Curls
    Rows
    OH press
    Tricep press

    Return to flag, COT.

  • Fly, Eagles Fly…..from Security Guard – from Space Cowboy

    Maybe it was the Super Bowl hang over or a lot of our fellow PAX are Chiefs fans but only 2 others, Fracsac and KennaBrah, joined me on this muggy morning to celebrate the Eagles victory.

    Weather: 68 degrees, no wind.
    Started on time with disclaimer

    Headed to pad for warm-ups
    Samson Stretch x5
    Slow Squats x10
    Abe Slogodas x10
    Imperial Walkers x10
    Seal Claps x10
    Overhead Claps x10
    SSH x15

    Mosey to beginning of long track that circles New Orleans Gold field and passes the Saints practice facility and JPAX.
    1st LEG: pad to Saints practice facility
    1st pole: 1 burpee
    2nd pole: 3 merkins
    3rd pole: 5 squats
    4th pole: skip
    Repeat until finished 1st leg of circle near Saints practice facility
    2nd LEG: Saints Drive
    1st pole: 2 burpees
    2nd pole: 6 merkins
    3rd pole: 10 squats
    4th pole: skip
    Repeat until finished 2nd leg or track near Airline Drive.
    3rd LEG: Airline Drive which also included a tight squeeze through a locked security fence, jumping over a barricade, and successfully escaping capture from a security guard
    Same exercises and counts as 1st leg with bonus exercises (double count when light pole has white vs orange light)
    Repeat until finished 3rd leg at JPAX
    TOTAL: 1.2 mile run, 25 burpees, 72 merkins, 120 squats, 1 tight fence squeeze, 1 barricade jump, and 1 successful escape from a security guard

    Mosey to JPAX:
    11’s: Step-ups 1:1, run up stairs, Donkey Kicks, and run down ramp

    Mosey to Flag
    Total run miles for workout: 2.0
    COT

  • Burpee Ladder of No Regret – from Space Cowboy

    Weather: Temp 40 degrees with gusts up to 28 mph

    With the front barreling through the area, I did not expect many PAX when I arrived at Kennarie Ridge. But, it was no surprise that Bolt, Fracsac, and Kenna Brah showed up for our burpee BD in support of MABA. I gave the disclaimer and we headed to JPAX to seek shelter from the wind for our warmups:

    Samson Stretch x10
    Low Slow Squats x10
    SSH x20
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Overhead Claps X10
    Imperial Walkers x10

    The Thang – Burpee Ladder (down only) of No-Regrets
    Start at front of JPAX
    15 burpees
    Run 400 feet to back of JPAX into the wind gusts!
    14 burpees
    Run 400 feet to front of JPAX
    13 burpees….
    Same pattern until we reached 1 burpee
    TOTAL: 120 burpees and 1 mile run

    KennaBrah then introduced an exercise that I cannot describe but we named it, Gluteus Rampus. Gluteus Rampus x 5. Ask Kenna Brah to demonstrate at your next workout or party!

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges and 15 more burpees bringing the total burpee count to about 135.
    COT

  • Foggy Dew for 2 – from Kenna Brah

    The gloomy fog saw two dedicated PAX arrive and ready to take o the day.
    PIckup a 80 and 40# sandbag, then mosey to the JPAS

    Warmup with arm circles, IMP Walker, LS Squats

    DORA –
    One PAX with 80# on his back , walks up the long ramp backwards as the timer
    with 40#Bag
    100 – Curls
    200 – Squats
    300 – Rows

    FINI
    Then moved to the loading ramp
    7’s
    Start with Squat, lung up and then Donkey Kicks

    Mosey back
    COT
    Prayer for illneses, mental health etc.

  • The 12 Days of Fitmas, 9 Days before Christmas – from Bolt

    KB was the first to both call for and seek accountability, quickly followed by Boo-boo. YHC decided to participate and then realized it was the last chance of the year to give the pax their annual gift—12 Days of Fitmas…the Q shall b YHC’s! Frac would b pleased that Rapper’s Delight would b replaced by 120bpm Christmas playlist.

    The Thang: Each additional day will add an exercise and the corresponding number of reps resulting in a ladder workout:
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 squat jumps+20 burpees, 1 min wall sit+30 tricep dips, etc. COT.