F3 New Orleans

Tag: The Scrum

  • One is the Loneliest Number – from Fracsac

    Is the experiment with Lasalle on Mondays dead? At least there’s Tuesday Early Bird. RIP Scrum??

  • Pick Your Poison…For Some of Us! – from Space Cowboy

    Weather: 77 degrees, party cloudy, low humidity
    We had beautiful weather for this morning’s beatdown and I was eagerly joined by @Bolt, @Charmin, and @Fracsac.

    Warmup
    Slow Squats x10
    SSHx15
    Abe Slogodas x10
    Imperial Walkers x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps x10
    Moroccan Night Club (Charmin Special) x10

    For the thang, I based it on an IronPax beatdown. PAX could choose any mix they want of the 2 exercises (pick your poison) as long as they had 100 cumulative reps.

    1 Round of the Following

    100 cumulative reps of either block merkins or squats with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block swings or Bonnie Blairs
    200 yard mosey with block to top of JPAX ramp of pain and back
    100 cumulative reps of either block thrusters or traveling lunges with blocks
    200 yard mosey with block to top of JPAX ramp of pain and back

    Unfortunately, @Charmin and @Bolt either enjoy taking their poison, were showing off, weren’t listening this early morning, or their Q failed to communicate effectively (doubtful) but they proceeded to do 100 reps of each exercise or 200 cumulative reps. Considering that the official IronPax beatdown involves 3 rounds for time, I think they got closer to experiencing the full wrath of this IronPax workout. I guess you could consider that @Fracsac and I were slacking this morning compared to @Bolt and @Charmin but we now know that we can potentially get through 3 rounds of this Iron Pax beatdown in 45 min. Until next time!

    Round of Mary. Back to flag. COT.

  • WOD at da Scrum – from Fracsac

    4 pax committed to continuous improvement through shared suffering in the gloom. Boo Boo posted the night before he was gonna show up and see what happened. YHC took the Q at 0500. Let’s see what happens!
    Disclaimer given, then mosey to the warmup pad for the regular stuff sans speaker.

    Mosey to the soccer field stopping at YHCs truck along the way to grab some cones. After avoiding the rabid dog (#IYKYK), we successfully grabbed said cones and continued the mosey.

    5 sets of cones set up 5 yards apart.

    1st cone
    10 burpees

    2nd cone
    10 burpees
    25 ‘mericans

    3rd cone
    10 burpees
    25 ‘mericans
    50 lunges

    4th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups

    5th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups
    150 squats

    Start from the beginning again to sweep the six

    Times up, back to the flag

    CoT

    NMM

    This was a fallen soldier WOD:

    Army Sgt Zachary D Tellier
    Died Sept 9, 2007 serving during operation Enduring Freedom

    31 years of age from Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.

  • 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/exercise

    Rows
    Curls
    Heel taps over block 2:1

    Carolina Dry docks
    Skull crushers
    Box cutters

    OH press
    Goblet squats
    X factor 2:1

    Nature’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.

  • Sua Sponte to the Max – from Kenna Brah

    Found a group of ready PAX without a leader – so I started moving and lo they followed!!

    Mosey to JPAS 10x each movement
    Arm circle circuit
    Low slow, swat, swat
    Penguins

    At the Ramp
    Head, shoulders, knees, and toes.
    Backwards run up
    Lunge down
    10 minutes

    Next Round Split PAX like a DORA
    Half PAX Crawl bear up bear crawl down
    Other Half PAX Plank at the bottom
    Crawl bear up bear crawl down
    Peoples chair

    Mosey to JPAS Entrance using the benches
    10 wife pleasers
    One leg each
    50 LBC
    10 slow tractor ( Protractor 15′ and 90′ slowly )
    5 rounds

    Mosey to beginning.
    Eacah PAX Carry heavy sandbag.
    COT

  • Choose Your Own Adventure – from Boo-Boo

    There was no chatter on Slack and no one claimed the Q, but the two strong showed up to win with a combined Q!

    10 minutes Warmup including:
    Grass Grabbers, Imperial Walkers, Mountain Man Poopers with GM, Arm Circles (10 forward/10 backwards), Mountain Climbers, and Peter Parker

    Mosey to JPAX and grab a coupon

    Round 1 (Boo-Boo): Overhead Press, Pull through 2:1, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 2 (Charmin): Chest press, LBC, Goblet Squats all x25

    Run up the stairs and down the ramp, 1 minute rest

    Round 3 (Boo-Boo): Rows, American Hammers, (both x25), Bulgarian Split-Leg Squats (12 each leg)

    Run up the stairs and down the ramp, 1 minute rest

    Round 4 (Charmin): Curls, Goblet Squats (both x25), 25 second plank

    Run up the stairs and down the ramp, 1 minute rest

    Round 5 (Boo-Boo): Rows, Shoulder taps 2:1, Stiletto/Sissy squats

    Run up the stairs and down the ramp, 1 minute rest

    Blocks put away, mosey to flag, COT, Out!

  • The Early Bird – from War Eagle

    Charmin made me write this.

    The idea was simple—early workout conducive for those who have early carpool for their 2.0s.

    We came to La Salle, warmed up, lift some coupons, ran some, and prayed around a flag at the end.

    Grateful for the PAX that encouraged this madness. Come join us next Tuesday.

  • 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 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15
    and the fan favorite: MNC’s x 10

    The 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
    Appreciators

    COT

    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.

  • “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

  • The Joy of Pain – from Kenna Brah

    Armed with a repartee of HIM building movements, THC lead the PX is following:

    Mosey to the JPAS
    Arm Circle Circuit 15x each set
    Imperial Walkers x15
    8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo meal

    Moed to the RAMP:
    #1
    Lizard (More like Gecko) Crawls halfway up ramp
    Crab Crwal Down 3x is about all we could do

    #2
    Reverse Lunge to the top
    Slow Karaoke Down, switch lead leg halfway down
    1x

    #3
    Side Lunge Up Switch Lead leg halfway up
    Lizard Crawl last half (Memory is fuzzy here)
    1X

    #4
    10 Each Set
    L/R Step Ups
    L/R 1 Leg Squat
    L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
    Dip position 1 L/R Leg lift

    $5
    Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
    Mosey to flag

    COT