F3 New Orleans

Tag: The Scrum

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • The Leading Ladies of KenarieRidge – from Charmin

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Hill billies x 10
    Good Mornings x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15

    It was at this point that Kennah Brah came in hot.

    Kim Jong Uns x 10
    Harry Rockettes x 10

    The thang:

    Staying at the workout pad, pax are challenged on their knowledge of the leading ladies of Kenarieridge

    They are:
    Thalia, muse of comedy
    Melpomene, muse of tragedy
    Terpsicore, muse of dance
    Euterpe, muse of music

    If a pax didn’t know the name of a muse, no repeats, then they would have to run to JPAX while the rest of us did Merkins, Frog Merkins, Hangs, Plank Jax, Low Slow Squats, & MNC’s. If a pax did know the name, then all pax would do the exercise for 2 minutes.

    We did set a world record of MNC’s for a total of, you guessed it, 89 MNC’s.

    For the second round, the Pax would have to list what each muse was the muse of, to test how well they paid attention during the first round. Same exercises as the first round.

    6 Minutes of Mary

    Freddy Mercuries x 20
    Flutter kicks x 20

    Bolt then lead Protractor Penguins x 20

    Appreciators

    COT. It was a pleasure leading this last workout before my third child was born and I hope I imparted on the PAX to begin to notice the small things everyday around them.

  • Veteran’s Day: 11/11 Must be 11s – from Bolt

    YHC fartsacked more than acceptable last week so seeing an empty Q sheet meant only one option—Q. The inscribed bat signal illuminated Slack and 4 pax headed the call, including a hobbled KB and a less and less rare Rev Sox return. Potable phone charger in hand at 5:29:57 and flag planted for the 5:30 disclaimer and mosey to warmup pad for Abe SLOWgodas, after which Charmin noted something was noticeably missing while silence was noticeably present—had enough of the 2.1a port fed the electronic overlord? “YES” was the answer—so JBL jumped to life with the requisite song to get us through the balance of the warmorama:
    R/L Tie Fighters x 10
    OH claps x 10
    Seal claps x 10
    MNC x 10
    Self Love x 10 (school Charmin on the nuanced difference from Michael Phelps)
    Open/close the gate x 5 of each/leg
    SSH x 20
    Mosey to JPAX for 11s on 11/11 which of course requires a playlist deviation (Sousa’s greatest hits)—and Frac missed it!

    The Thang:
    10 burpees
    Run up stairs
    1 box jump
    Run down ramp for –1/+1
    Circle 6 and recover

    Back to warmup pad for Mary, rotate circle with pax-called exercise for 1 minute each:
    Scuba/flutter kicks
    Freddie Mercs
    Single leg, straight leg wife pleaser
    Dealer’s choice plank with switch on Charmin’s timed call
    COT including Pledge of Allegiance
    Honored to lead, men.

  • Monday BLIMP Ladder – from Bolt

    Space Cowboy had to call out in IR in Slack which prompted a call for HCs and with that, YHC’s fate was sealed…plates the flag and as 530 struck, the disclaimer was given to the four other pax who showed. Off to the warmup pad for Abe SLOWgodas, R/L Tie Fighters, OH and Seal claps finished with self love before PP/PP, LSS, and MMPGM since the chaos monkey was here. Finish with Morning Calls before heading to JPAX for BLIMP ladder with a crab walk circuit around the two concrete benches before starting the next round, adding a letter/exercise and five reps:
    5 Burpees
    10 Lungers 2:1
    15 Imperial Walkers 2:1
    20 Merkins
    25 Plank Jacks
    30 Squats
    Mosey back to warmup pad for Mary
    1 minute/exercise, pax choice: X factor, reverse plank (hold that dime, boys!), Freddie Mercs, wife pleasers, flutter kicks. COT

  • A Taste of H8! – from Space Cowboy

    Weather: Clear, no wind, 55 degrees

    Another beautiful morning at Kennarie Ridge! Gave disclaimer and headed to JPAX.

    Warmups
    Samson Stretch 5 sec hold x 5
    Slow Low Squats x10
    Abe Slogodas x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps x10
    SSH x15
    Hillbillies x10

    The Thang
    In preparation for the H8 at Okwata this Thur, I thought this beatdown would help us work on those bear crawls. Kenna Brah and Charmin did their own exercise routine since they were nursing injuries.

    Start at front of JPAX
    Run to JPAX loading dock ramp, Bear Crawl up, Lunges down
    Run back to front of JPAX
    Burpees x10
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Step Ups x30
    Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
    Burpees x10
    Merkins x20
    Step Ups x30
    SSH x40

    7’s: BBSU, run up stairs, Step-ups, run down ramp

    Head to flag. COT

  • The Early Bird Gets Dirty – from Fracsac

    Disclaimer given then off to the warmup pad.

    Mosey to JPAS for:

    DirtyMacDeuce

    After each lap, one pax rolls the die and leads the exercise before next round. One rolled wild card, which YHC put in his pocket.

    Mini Dora 123 – 30 burpees, 60 Big Bois, 90 squats

    Wild Card comes out-Sunday Morning x 3

    Back to the flag for Catalina Wine Mixers x 10

    COT

    NMM

    YHC didn’t know he had the Q until he woke up and saw the text. It all worked out, it always does

    Glad to see the Early Bird continue to thrive!

    SYITG

  • PAX in Toyland – from Kenna Brah

    Fresh from an Epic Grand Canyon beat down YHC thought it apt to apply some lessons in endurance.

    Mosey to the JPAS for some mobility and warmup work
    Worked on SQUAT form by standing face and bell to a wall and then slowly squatting, repeating till the lesson was learned

    Formed up the PAX for proper hand/elbow position for some Merkins

    Introduced the Toys and the BD
    60# Sand Bag was the timer up the ramp and down the stairs
    While the timer ticked off:
    All stations worked the sets till the timer returned, then moved Clockwise to the next station
    Station 1 – Take small steps up/down on a coupon – keeping knee engaged the whole time. Sort of like a single leg pulse squat
    Station 2 – 40# SandBag Front Squat
    Station 3 – 54 Lb KB swings
    Station 4 – Barbell complex – Deadlift, Clean, Press, Tricep Ext, Return to beginning

    Finished with 12 min of Pain
    Mission Impossible Merkins
    BB Situps/Flutter Kicks
    A combo Of Fire Hydrant Leg Lifts/Scorpion Kick and Extended Side Leg Lift

    Mosey to Flag and COT

  • Skipping in the Wind – from Space Cowboy

    Weather: clear, 70 degrees, windy, low humidity
    I arrived early to Kennarie Ridge since we were expecting an FNG. He was a no-show (maybe next time), but I was soon joined by @Boo Boo, @Charmin, and @Chips on this beautiful windy morning with low humidity. Opened with disclaimer and headed to JPAX with a brief stop at truck to pick up jump ropes.

    Warmup
    Slow squats x10
    SSH x 15
    Abe Slogodas x10
    Imperial Walkers x10
    Seal claps x10
    Overheard claps x10
    Forward arm circles x10
    Backwards arm circles x10

    The Thang
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Dips 4 sets 20 reps each, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Mountain climbers 1 min, 20 sec rest, 1 min
    Burpees x10
    Jump rope 2 min (100-120 turns)
    Merkins 3 sets 30 sec per set, 20 sec rest between sets
    Burpees x10
    Jump rope 2 min (100-120 turns)

    After listening to @Charmin talking about the pleasures of having the wind rustling through your beard, we headed to flag with a mix of lunges and high knee claps every other pole.
    Arrived at flag with burpees for 30 seconds
    COT

  • IPC on Paper vs in Action, Sorry Boo-Boo – from Bolt

    YHC read the final week IPC description and felt the pax were up to it. There MAY have been a miscalculation on just how long it takes the inventor of the 3M promise to run 400m.
    Short warmup sans Frac’s favorite song and then off to the Thang:
    5 minute EMOM: Mosey 400m, do 30 reps of an exercise mosey back to starting point and do burpees until time expires and then mosey out 400m for a different 30 rep exercise followed by mosey back to start for burpees.
    The timer kept expiring before the loop was closed by all pax so adjust to the 30 reps and burpees to happen after one 400m mosey. Exercises:
    Freddie Mercs
    Pickle Pounders
    Low Flutter Kicks
    Plank Jacks
    Monkey Humpers
    Squats
    LBCs

    Honored to lead and quite a BD courtesy of IPC!

  • U Down with IPC? Yeah, U Know Me – from Bolt

    Offering and Seeking accountability, YHC put out the call for HC with a commitment to Q; there were a few HCs that no-showed but all in all we had 4 pax post for what looked simple enough as a diagram on the interweb courtesy of IPC week three—IYKYK.
    Frac missed ANOTHER warmorama sans his favorite song since YHC knew it would b too long for the IPC so after MMPGM, tie fighters, seal claps OH claps, SSH it was off to retrieve coupons and begin at JPAX flag poles. The Bolt 3M Promise required substituting the 400 meter run for something …what should it be? Run up the stairs and down the ramp after each 5 exercise round BUT after the buy-in: bear crawl up the ramp and broad jump three time followed by three purples with a rinse/repeat until getting to the columns.
    The Thang
    Burpee with a lateral hop over the coupon
    Coupon Thrusters
    Bonnie Blair’s
    HR Merkins
    BBSU
    Three rounds: 21/15/9 reps with requisite lap between rounds
    Cash out with broad jump/3 burpees down the ramp cycle. Congrats to Space Cowboy for completing as instructed—#beast.
    KnOT/mosey back to flag, COT. Thanks for the accountability, brothers!