F3 New Orleans

Tag: The Scrum

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps

  • The fruit of our labor – from PVC

    Warm o rama
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter

    The Thang
    Light pole to light pole
    5 merkins add 10 BBS, add 15 SSH, add 20 squats back to beginning

    The pad
    Tabata style runner being timer to can and 3 burpees
    station:
    1 wife pleaser
    2 dips
    3 LBC
    4 Step up
    2 rounds

    The circle
    throw the ring when dropped 3 burpees for everyone……ring was dropped 50% of time equalling a whole lot of burpees….we did something right we wore sogo out
    Coolorama:
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter, imperial walkers

    COT:
    prayer for wareagle father and sogo and family

  • Four Amigos at the Scrum – from Bolt

    Warmorama Rappers Delight edition (War Eagle never saw it coming!

  • Four Amigos at the Scrum – from Bolt

    Warmorama Rappers Delight edition (War Eagle never saw it coming!

  • 6 rounds of 6 minute AMRAPs – from Hokie

    Checking in on Sunday evening and seeing The Scrum needed a Q, I took it

    Warm-o-rama
    Slow VIGODA x 15
    SSH x 15
    Imperial Walkers x 15

    The THANG
    Each round will consist of
    1. Approx 30 yard Bernie Sanders
    2. Then run back to starting point
    3. 8 burpees for August

    After those three buy-ins to each round
    Follow with the remainder of the 6 mins with 15 reps of each of the three exercises then rinse and repeat the 3 exercises for AMRAP in the time allotted

    Round 1
    – Bobby Hurley’s
    – Speed humpers
    – Low slow Squats

    Round 2
    – Bolt 45’s
    – Lunges F
    – Lunges B

    Round 3
    – KB Swings
    – Curls
    – Shoulder press

    Round 4
    – Merkins
    – Mountain Climbers
    – T Merkins

    Round 5
    – Shoulder Taps
    – Stiff arm merkins
    – Angle Grinder (Merkin/Knee tap)

    Round 6
    – Chest press
    – LBC
    – Flutter Kicks

    We then closed out the final 3 minutes with stretching.

    I will rinse and repeat this with a few modifications in rounds 2 & 4

  • Impromptu Q Class by Kenna Brah! – from Pillsbury – from Kenna Brah

    Warmorama without Q…….

    side-straddle hop
    alternate lunges
    ended with Abe vigoda’s.

    Mosey over to the incline dock and implemented THE WAR EAGLE SPECIAL….

    Elevens:

    10 merkins / Bernie Sanders up / 1 big boy sit-up with legs facing up hill ran down and repeat

    Mosey over to box office where we did count down starting at 10

    Dips, calf raises, baby crunches

    Sprinted back to flag area for count and name aroma

    Work in progress!

  • Core Strength builder – from PVC

    Warmorama

    Thang
    Run 50yard & 2 burpee run back (timer), step ups, BBSU, Kettle swing, flip tire…….rinse repeat

    Coolorama

    COT

  • Full-body Beatdown Bonus Burpees – from Bolt

    Warmorama Rapper’s Delight edition
    The Thang: make our way from exercise pad near flag to exercise pad on David Dr. side using the path via alternating side shuffles, stopping at each bench for five burpees (Frac is a semantics stickler and informed us a picnic table is a picnic bench therefore a burpee station). Arriving at the exercise equipment, we assumed the following stations: pull ups, dips, leg press, incline bench, horizontal lat pull, rower, incline sit ups for tabata sets of AMRAP then rotate counterclockwise (a concept War Eagle’s millennial brain couldn’t follow, thus chaos ensued). Return to flag via same route, method as before. Frac was pleased he exceeded his RDA of burpees during a beatdown. Welcomed FNG, stroganoff, who is Glamper’s 15yo 2.0.

  • Charmin celebrates 3YO Daughter/Everyone Celebrates Hawg and SOGO’s Baby??? – from Bolt

    Warmorama Rapper’s Delight edition with MNC/dancing by request plus bonus chinooks/reverse chinooks. The Thang: move between benches along running path toward David Dr. workout equipment via Q’s instructions (shuffle both directions, mosey, backward mosey, high knees, skip) stopping for 10 burpees, adjusting to 5 upon Charmin astutely realizing we’d never get to his half of the Q otherwise. Charmin sets the count on 10 BBSU while everyone does AMRAP: pull ups, leg press, incline bench, tricep dips, rows. Cycle through all stations and then complete the path loop, stopping at each light post for either 3 hillbillies or 3 IW OYO moseying between. Along this stretch we encountered what could only be described as the love child of Hawg and SOGO: congrats, it’s a girl, strong/shapely/sans shoes yet sporting a half tank top shrouded by a weighted vest. There then seemed to be a pep in all PAX step along with some mumblechatter but I digress. Upon return to the original workout equipment near the flag we circled up for a Charmin led baby maker to plank combo which began right after Charmin doled out three penalty burpees to Rev due to some underlying battle of faiths (did I mention its Charmin’s daughter”s third bday?), although it’s possibly because Rev ran away from us the whole workout—probably the Bolt soundtrack. Flag/COT. Honored to co-Q fine men!

  • Monday morning at The Scrum – from PVC

    Warm o rama
    Low slow squat
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Self love
    Butt kickers

    Mosey

    Step ups

    Mosey

    Lunge
    8 count body builder
    Bear crawl
    Big boy sit up
    Lunge
    Flutter kicks
    Bear crawl
    Squat
    Run backwards

    Mosey

    Dora style
    8 count body builders
    While partner ran up the stairs at JP performing art building

    Mosey

    Coupons
    Overhead press, bench press , curls
    Dips

    Coolorama
    Low slow squat
    Abe vigoda
    Peter Parker
    Self love
    Butt kickers

    COT