F3 New Orleans

Tag: The Scrum

  • Not the Same Old Scrum Drum – from Bolt

    In pursuit of the ultimate anti-fart sack hack YHC decided to take the empty Q, and make it more likely that I would actually post in what was sure to be a chilly morn. Not wanting to do the same hum drum beat down at the Scrum (see what I did there, Frac) it was decided the pax would be treated to a full body coupon workout. Six posted, one of whom remained committed to RCR.
    Warmorama on a slightly icy warm up pad: figure four squats, Willie Mays Hayes, tie fighters, seal claps, chinooks, MNC celebrating Charmin’s return (has he co-opted Frac’s beloved MNC?), self love followed various MOT toward JPAX, switching at light posts: KnOT, lunge, high knees, skip, karaoke each direction, shuffle each direction.
    The Thang: 9 exercise full body con coupon
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Round 1: 15 reps/exercise
    Round 2: 10 reps/exercise and upon completion 5 reps/exercise
    Round 3: 1 rep/exercise repeating nonstop, essentially making it a 9 motion rep that you keep repeating until time runs out.
    Next time we will count rounds of the 9 part move.
    YHC called for coupon return and set up a ring of dealers choice, starting with protractors, KennaBrah did something weird (shocker!), Charmin called penguins, ran out of time (next time Frac and Space Cowboy) and headed back to flag. COT with gratitude for the pax.

  • Wild Kingdom – from Space Cowboy

    At times, the Kennarie Ridge AO can be a wild kingdom in the early morning hours with the occasional coyote visit, rabbits running the fields, raccoons and possums galore, and the JP Sheriff Dept racing in and out of their Lasalle substation for their 6am shift change. Even with the recent downpours and the gloomy morning conditions, I still had every intention to roll with Plan A which involved the use of the soccer fields next to JPAX but mother nature had other plans and the wild kingdom did not disappoint. Arriving 15 min early, I decided to inspect the fields and discovered about several dozen wild ducks swimming in the soccer field “lake” and flying in circles above it. For a minute, I thought about grabbing my hunting gear and building a duck blind by the south soccer goal but my “Q” duties kicked in and I realized that I needed to come up with a Plan B in about 10 min. Plan B……

    Weather: light drizzle, 50 degrees, 21 mph winds
    Started on time with disclaimer

    5 PAX (Fracsac, Pool Boy, Kenna Brah, Madoff, and Space Cowboy) mosey to JPAX. RevSox splits off to run about 4-5 miles around the Lasalle tract.

    Warm-O-Rama:
    Samson Stretch x 6
    Slow Squats x 10
    Abe Vigoda x 10
    Open the gate right leg x 10
    Open the gate left leg x 10
    Forward arm circles x 15
    Backwards arm circles x 15
    Seal Claps x 15
    SSH x 20
    Imperial walkers x 12

    Tha-Thang:
    4 Rounds, 2 Exercises per Round, EMOM(6 min per round)

    Round 1 EMOM (6 min total)
    Burpees x 10 (later changed to x 5 after first min since Fracsac complained about 1-2 sec rest between sets)
    LBCs x 10

    Round 2 EMOM (6 min total)
    Monkey Humpers (4=1) x 10
    American Hammers (2=1) x 10

    Round 3 EMOM (6 min total)
    Merkins x 10
    Flutter Kicks (4=1) x 10

    Round 4 EMOM (6 min total)
    Jump Squats x 10
    Mt Climbers (4=1) x 10

    MARY: Freddie Mercury, LBC, Crunchy Frog, Protractor
    Mosey back to Flag to meet RevSox
    COT

  • No Regrets – from Kenna Brah

    2 PAX for a BD in sub artic conditions
    Dropped of some toy at he LPAS, then met Space Cowboy.
    No one else was showig up, so we mosied to the JPAS in teh shltered area for Warmups
    Arm Circles, Self Love
    MM POOPERs
    Low Slow Squats
    Grass Grabbers

    Toy Selection:
    40# Sand Bag for OHP
    45# Bar For Curls
    20# Weight Plate for KBS
    40# Runsack for Chest Press
    56# Home Mace For swinging a dangerous instrument

    The Thang:
    Trot around the JPAS walking path
    Pick a Toy and do 20 Reps

    Got through 4 Rnds before we settled in for some much needed mobility stretching
    Mosey back to the vFlag for COT

  • 10 10 10 – from Kenna Brah

    Braving a sullen forecast, 5 sturdy HIMs appeared and were anxious to get moving.

    Mosey’d to a windless space, we started on 10 things 10 times. Mahatma’s favorite.
    10 reps of each, standard 4 ct.
    IMPERIAL WALKERS
    HAND RELEASE MERKINS
    PETER PARKER
    FREDDIE MERCS
    LBC
    FLUTTER KICKS 4ct
    LOW SLOW SQUATS
    BONNIE BLAIRS 2/1

    After rnd 1, Booboo lead us on a chase to find PVC, not finding him, we resumed on the playground and added 10 burpees after each round. Thanks Frac!!

    We only made 6 rnds, but it was vigorous!!

    COT, exhortation to contact absent PAX MEMBERS

  • Like a Virgin – from Space Cowboy

    Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.

    Started on time with Disclaimer
    Mosey to playground
    Special guest was late so burpees x3 for all PAX

    Warmerama IC
    Slow Squats x 10
    High Knees x 15
    Toy Soldiers x 10
    Forward lunges x 10
    Forward Circles x 15
    Backward Circles x15
    Seal Claps x 10
    Chinooks x15
    Hillbilly’s x10
    Plank Walk Outs x5

    Mosey to JPAX
    Round 1 – 6 min AMRAP
    Merkins x 12
    Dips x 12
    Shoulder Taps x12
    Burpees x 12
    Run up JPAX stairs down ramp

    Round 2 – 6 min AMRAP
    Air squats x 12
    Forward lunges x12
    Box jumps x12
    Mountain Climbers x12
    Run up JPAX stairs down ramp

    Round 3 – 4 min AMRAP
    Dips x12
    Box jumps x12
    Shoulder taps x12
    Air squats x12
    Run around JPAX pebble pond

    Mosey back to Playground
    Superman with Extensions x10
    Peter Parkers x10
    Parker Peters x10
    Captain Thors x10

    Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers

    COT
    Announcements
    Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
    Prayer

  • The Incarnation – from Kenna Brah

    Alone and nearly lost heart, when Lo SOGO showed up in his sleeveless glory.
    Unloaded all of the HIM manufacturing gear and began –
    The theme is Christ’s Incarnation:
    I pulled ideas from the Gospel accounts and some from 15th century history.
    X Factor 20 – as the Star the lead the wisemen
    Animals in the stable –
    Earth (Inch) Worms – there’d be plenty of them in the ground under the stable.
    Donkey (bear )Crawls – added a L/R leg lift and each set of 10 steps
    Side Lamb Shuffles about 50 yds out and back- because sheep and stuff
    Genuflects LR 10x – shepherds worshipping.

    Main Thang –
    We traded the two timers sets as the non-timer did repeated things with MACE, weights or the other 40# sand bag

    Timer – 40# Sandbag Rifle Carry or Tire Drag ( see below) – You’re the donkey on the flight to Egypt carrying a heavy load 50 yds out and back

    40# Weighted Tire Drag- You’re Joseph and Mary dealing with this incredible responsibility
    Choice 1 Heavy Ball Bat ( MACE)- You’re Herod’s soldiers killing the innocents
    Choice 2 Farmer Carry/Kettlebells 30# plates –
    Choice 3 Other 40# sandbag work OYO

    Throughout I read scriptures and other history around the Incarnation and it’s purpose.

  • 12 Days of Fitmas and a Splash of Merlot – from Bolt

    Christmas is fast approaching and YHC hadn’t yet treated the pax to his annual tradition: very bad singing wrapped around a beat down and today would be the day—12 days of Fitmas it is. A Kotter (Satchmo), sporting the sophomore 20, joined the regulars to fulfill a commitment to himself and be accountable—well done!
    Warmorama of the usual, featuring the requisite song but this would be the only song from the usual playlist for today is Fitmas and Bolt Claus would deliver a holiday soundtrack to the pax.
    The Thang:
    Mosey to JPAX for a ladder up the 12 days:

    Day 1: Mosey (up the stairs and down the ramp)
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey back to the flag with enough time for “Mary” Kwanzaa: Peter Parker Merkins and Protractors to the sound of African drum beats.
    COT, thank you men for the push and accountability!

  • 11’s is always a winner – from Kenna Brah

    Warm Ups
    Arm Circles F/B/OH/Seal
    Twists
    Toy Soldiers
    MM Pooper Good Morning
    SSH

    Route 66
    1st Leg – Lunge Between Lamps then 1-11 Merkins
    2nd Leg – Bear Crawl between Lamps then 1-11 Squats
    3rd Leg – Karaoke to Hand Release between maps – 1=11T Merkins
    4th Leg – Share Leadership – Sua Sponte
    ———–

  • Don’t get tired, get better l! – from Kenna Brah

    Braving blood thirsty Skeeters, 4 Pax began a varied count of warmups
    Low slow squats
    Hairy Rockettes
    Imperial walkers
    Abe Vagoda

    Thang-
    While one pax drug a tire the others did the following with 25-30# weights
    Oh squat
    Sumo squat
    Chest press
    Front raise
    When everyone had a turn dragging the tire:
    then add 25#
    Repeat

    Route 66 kb swing with weights till we got to the JPAS Entrance
    Team up
    25 ct Dora
    Timer:
    Run up ramp and 5 merkins
    Count:
    Box jump inch worms

    Qschool for Space cowboy
    Dips
    Incline merkins

    Rifle carry weights back
    COT