F3 New Orleans

Tag: The Scrum

  • First Q With No Hate! – a Beatdown for the Ages – from Charmin

    Birthday Q

    19 x SSH (2 count)
    10 x Grass Grabbers
    10 x Slow Vagodas

    Arm Circles x30
    Forward
    Backward
    Seal Claps
    Overhead Claps
    Chinooks
    MNC’s

    Mosey to the Coupons

    The Thang

    “Ages”

    11’s but instead of 11 it’s the individual pax’s age.

    Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.

    50 & over can decrease by 10’s.

    Bottom exercise is bench press with coupons.

    Top exercise is squats

    Firing line – 94 Calf Raises.

    Ring of Fire Thrusters (x10)
    Resting is plank with coupon
    Give YHC some advice when done.

    Put up Coupons and mosey to pad

    Penguins x 19
    Protractors
    Freddie Mercury’s
    Box cutters
    Appreciators

    YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Dora’s little sister – from Kenna Brah

    2 swarthy Pax arrived to impart acceleration by consistency. A word many PAX may not understand.

    Taking hold of the Q reins, SC and KB trotted to the JPAS for a good time.
    Warm ups:
    Arm Circle Circuit
    Imperial Walkers
    Slow Vagodas
    Moutnian Man Poopers

    The Thang:
    100 Merkins combined – then run around JPAS
    200 BB Situps Combined – then run around JPAS
    300 Squats Combined – then run around JPAS
    400 Flutter Kicks 1/1 – then run around JPAS
    Mosey to Flag
    COT

  • Skip Happens! – from Space Cowboy

    Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees

    When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.

    Warmerama
    SSH x 20
    Abe Slogodas X 10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
    Slow Squats with jump rope extended above head x 10

    Thang 1
    Burps-Merks-Groiners
    There are 10 light poles located at front of the Shrine
    1st light pole
    Jump-rope Burpees x 3
    Merkins x 10
    Groiners 2-1 x 1
    Proceed to 2nd pole
    Jump-Rope Burpees x 3
    Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
    Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
    All PAX must jog back to 1st pole before proceeding to the next pole
    Repeat above reps until 10 poles are completed

    Thang 2
    7’s
    60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
    50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
    etc.

    While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.

  • 6-5-(2)4 MANniversary – from Bolt

    6-5-4 countdown: 6/5/24 marked my 4th MANniversary which required a Q by YHC. Boo-boo hyped it up in mumble chatter and the pax did not disappoint, including a DR Bow Wow from Lake Charles who drove in from BR to make the BD!

    Warmorama at the launch pad with Hip Circles (clockwise) x 5 (in cadence)
Hip Circles (counterclockwise) x 5 (in cadence)
Abe SLOWigodas x 10 (in cadence)
Abe Vigodas x 10 (in cadence)
Imperial Walkers x 20 (in cadence)
Mountain Climbers x 10 (in cadence)
, Peter Parker and Parker Peters x 10 (in cadence), SSH x 20. Mosey to JPAX and Alternating leg step-ups (8-count) x 20 (in cadence).
    Grab coupons for 7s:
    6 Manmakers mosey to stairs for bunny hops up with 1 box jump for the balance of the count and bear crawl down the ramp for the rinse/repeat

    Back to back ring of fire x 10 (two different exercises—FRAC!): Merkins (base position – plank), Jump Squats (base position – Al Gore). Somewhere in the mix Boo-boo called for a skip resulting in 5 burpee penalty.

    “Cool down” on your six for protractors for one minute followed by returning coupons and mosey to flag for final MANniversary moves—burpees of course!

    5 minute EMOM of 10 burpees/min, YHC DNF the 50 burpees for the first time in years—the King debilitated rapidly after a three week hiatus!

    4 years ago I needed F3 to keep me from losing my mind in the height of covid lockdown and used the desire to return to physical activity after a five year break as the impetus—what I got in return, many of you can identify with which is why I’m here four years later: the F2 and F3. Thanks to the pax for making me pursue improvement; you are my brothers from different mothers—much love!

  • Organized Chaos – from Kenna Brah

    YHC showed up to a modest gathering of HIMs ready to accelerate their 3GL.

    Warmups
    Arm circles
    Upper Body twist
    Slow Vagoda
    Imperial Walkers
    SSH

    Mosey to JPAS

    Reading off the pre-written poster board, we began the work:

    10 InchWorm Merkins

    Merkin Circuit: 5x each movement, + 1 Merkin each rep
    4ct Plank Jack + 1 Merkin
    L/R Bird Dog + 1 Merkin
    4 Ct Sh Tap + 1 Merkin
    Peter Parker + 1 Merkin
    Parker Peter + 1 Merkin

    AB Work
    10 reps each
    Hello Dolly
    Oh Dolly
    Box Cutter
    L/R single leg wife pleasers
    LBC

    Pickup Coupons
    Complex –
    Sumo Squat/Row/Curl/OHP/Tricep Ext Repeat 10x

    Next

    Pullover/Chest Press/BB Situp/Flutter Kick Repeat 10x

    Mosey to flags and COT

  • Murph for the Ages – from Space Cowboy

    When I got in my car at 515am on Memorial Day morning, I knew that there was a strong possibility that I would be the only one at Lasalle park considering the lack of slack chatter the previous night and Memorial Day weekend, and I strongly considered going back to bed. Little did I know what awaited me at the park would turn out to be one of my favorite workouts. As I pulled up to the parking lot, I only noticed 1 other car in the lot but it was empty and no one was waiting at the flag. At 5:30, the park was quiet, all the lights were out, and the humidity was thick and heavy, but I was committed to the “Murph” for Memorial Day. As I approached the pad for stretching, I noticed 2 other guys stretching. They immediately noticed my “Murph” shirt that I was wearing from my CrossFit days and they mentioned that they were about to do the same workout. They asked if I was working out with anyone and I stated that I was alone in which they replied in unison, “Not anymore!” Jimmy and Dan who are about 60 years old are visiting New Orleans from Birmingham and Nashville with their families. They are former Marine helicopter pilots and close friends who served in the Gulf War together and I was about to do the “Murph” with them on Memorial Day! Don’t let their age fool you. These guys were in better shape than most 20 year olds and after a brief stretching routine, which they insisted that I lead, we started the Murph.

    1 mile around western Lasalle loop
    100 pull ups
    200 merkins
    300 squats
    1 mile around western Lasalle loop

    When we arrived back at the pad after the last mile run, I thought we were done but Jimmy mentioned that they complete the Murph with 26 (not sure why that number?) Marine burpees which was similar to Superman burpees. After the burpees, they told me that they always have an ice cold Coors after every Murph and they offered one to me from their cooler. How could I refuse having a cold beer at 6:15 in the morning on Memorial Day after completing the Murph with 2 Marine Gulf War vets! It was a good morning.

    Thanks to Jimmy and Dan for keeping me accountable today and for their service to our country. Thank you to all that served our country. Thank you for keeping our country safe and strong.

  • What do u call a VQ minus the V? – from Bolt

    YHC put the call out Friday in mumblechatter and Sunday in announcements as hype-man that Madoff would pop his Q cherry; never did I expect 5:30 to strike and also have to be the Q! A VQ without a V is just another Bolt BD, mosey to the car for JBL to serenade the pax as required by the Geneva Convention. Warmorama of more stretchy stuff than normal plus the usual: Abe SLOWgodas, Abe Vigodas, Tie Fighters, Seal claps, OH claps, PP/PP. Finish with 25 Australian pull ups IC as the mosquitos attacked so off to JPAX for the Thang:

    26 RLSU
    25 incline merkins
    26 LLSU
    25 decline merkins
    Retrieve the coupons for EMOM (1 minute work, 10 secs rest quickly changed to 40 secs rest after two exercises):
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Finish with Mary:
    One legged wife pleasers (non-grounded leg extended) x 15, flapjack
    LBC x 30
    Penguins x 30
    Protractors 1 minute
    Return coupons and mosey to flag with time for 5 burpees OYO
    COT

  • Impromtu Q – from Kenna Brah

    6 Total HIMs met for acceleration
    Warm up –

    Arm Circles
    Upper Body Twists
    Slow Vagoda’s

    7 Min of Ab Heaven
    30 reps each – 4 ct
    Hello Dolly
    Flutter Kick
    Leg Raise
    LBC
    Freddy Mercs
    BB Situp

    Main Event
    11’s on Route 66

    Out – 10 Inch Worm Merkins 1 L/R Wife Pleaser, Backwards Run to next light
    Return Trip
    10 Squats – 1 BB Situp – Karaoke to next light

    Cool Down
    Broga
    COT