F3 New Orleans

Tag: Kenna Brah

  • Back in the saddle. But barely – from Kenna Brah

    Zooming into the LaSalle parking lot I found the PAX.raring to go. Bolt brought an FNG to boot! Well not a really good pun since Bolt was boot less.

    Anywho, we covered the 5 core principles in a incongruent fashion to help orient the new guy.
    warmorama-
    Kenna’s rendition of the Mayhem merkin, much joshig ensued and I was corrected.
    Imperial Walkers
    Hill Billie’s
    Grass grabbers

    Combo 11’s and Route 66
    Start w 1 burpee and 10 BB sit-ups prisoner lunge to next light and progress till we’’ve completed 11 lights.

    Quick break while we pickup the 6s

    Revisited my obsession with Fibonacci numbers.

    On the way back:

    At each light
    1 squat, 10 plank jacks
    Knee slaps over toes between

    At the end 5 min of Mary

    COT and christened Old Forrester. An impressive fellow with dexterity and brains. Get to know him

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • Don’t call it a comeback – from Charmin

    After focusing on my concentrica (2.3 – Tripp), YHC reached out to the chaos monkey himself to verify that he would be posting and to have some accountability.

    It was good to ruck the old route, seeing the houses that are now more built up than before; conversing with a good friend about thinking like an owner; and afterwords having a good book discussion at a coffeeshop where time persistently stands still.

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Stations of the Cross – from Rudy

    My typical Good Friday workout – stop me if you’ve heard this one before. The muggies are back. As are the pricklies. Which would add to the pains of the PAX. 8 PAX joined, including Chips! Great to have you back in the gloom, good friend!

    A quick warmup, then we’ll visit 14 stations. Each station is 3 minutes total: 90 second exercise, then a lunge walk about 30 yards (taking 60-75 seconds), then a rest until the next station.

    After the 4th station, we mixed in the KoT Sled – one PAX would pull that while lunge walking, rotating it amongst the PAX.

    Station 1: Jesus sentenced to death: Peter Parker Peters (and our first taste of the pricklies)
    Station 2: Jesus takes up his cross: Merkins
    Station 3: Jesus falls the first time: Burpees (falling but get back up)
    Station 4: Jesus meets his mother: Big Boy Situps (some Mary)
    Station 5: Simon Takes up the cross with Jesus: Low Slow Squats (this isn’t a race). And its a break from the pricklies
    Station 6: Veronica wipes His face: V-Ups
    Station 7: Jesus falls the 2nd time: Burpees
    Station 8: Jesus meets the women of Jerusalem: Hello Dolly
    Station 9: Jesus falls the 3rd time: Burpees
    Station 10: Jesus Stripped of his cloths: Jump Squats
    Station 11: Jesus is Nailed to the Cross: T-Merkins
    Station 12: Jesus dies on the Cross: Genuflects
    Station 13: Jesus taken down from the cross: Carolina Dry Docks
    Station 14: Jesus laid in the tomb: Elbow Plank

    Back to the flag for COT and prayers, especially thanksgiving for continued recovery of Chips.

  • Crawl Wars: Bear vs Crab – from Space Cowboy

    When I arrived back home late Sunday night, I noticed some Scrum commitments from several PAX nursing foot injuries; so, I had to adjust Monday morning’s beatdown to avoid jump roping and running yet still set the bar high.
    It was a warm but comfortable morning when I arrived at Kennarie Ridge and I was soon joined by @Frac Sac, @Kenna Brah, @Boo Boo, and @ PVC…in a walking boot. Gave disclaimer and headed to JPAX.

    Warm-Up
    Samson Stretch x10
    Self Love x10
    Low Slow Squats x10
    Tie Fighters x10 right leg front and forward arm circles, flapjack x10
    Seal Claps x10
    Overhead Claps x10
    SSH x20

    Headed to the possum’s den under JPAX stairs to retrieve cinder blocks

    The Thang – Each round performed as a group
    Round 1
    Alternating Block Merkins x 30
    Bear Crawl up ramp, run down stairs

    Round 2
    Blockees x 20
    Lunges up ramp, run down stairs

    Round 3
    Block Swings x 30
    Crab Walk up ramp, run down stairs

    Round 4
    Squats with Blocks x 30
    Crawl Bear up ramp, run down stairs

    Round 5
    Overhead Block Press x 20
    Backwards Lunge up ramp, run down stairs

    Round 6
    Block Curls x 20
    Walk Crab up ramp, run down stairs

    Round 7
    One-Armed Bench Press x 10 each arm
    One-Armed Rows x 10 each arm

    The ramp work was challenging especially the up hill crab walks but the “50+ year old only” group endured and marched on. As we reached the apex for the last time, I think I even heard a “Kennarie Ridge” war cry from @Boo Boo! The Scrum Bunch had conquered the bears and crabs! Returned the blocks to the possum and commenced with pole-dancing back to the flag with a mix of high knee slaps, lunges, and KOT’s.
    COT and coffee time with Frac

  • Alphabet Soup – from Mayhem

    Nearly perfect temps…
    Actual temp: 70 deg
    Felt like: 70 deg
    Wind: 4mph out of the SE

    Having been on IR since Feb 24th, YHC hasn’t Q’d in a long time. The evening of my birthday, I decided it was time to change that. I was inspired by Bushwacker’s recent BB. Here we go…

    5:30 disclaimer
    Started with six PAX which turned into seven shortly thereafter; Kenna Brah thanks for escorting Mahatma to our circle

    Warmup: GG, IW, PPP, CC, LSS, SSH

    Mosey near the swings and share the plan 26 exercises from A to Z over the next 40 minutes.

    Absolution + Merkin IC
    Burpees AMRAP for 90 seconds
    Cut-A-Flip: 5 rounds of 5 Merkins followed by 5 Big Bois OYO

    (Mosey to 1st Pavilion)
    Derkins IC
    E2K (Elbow to Knee) IC
    Freddy Mercurys IC
    Guantanamo: A unique exercise where we circled up and each PAX takes a turn doing leg throws to all of the other PAX
    Hill Billies IC

    (Mosey to near 2nd Pavilion)
    Indian Crab Walk where last man bear crawls to the front
    Jackees
    Killer Bs: Bear crawl to the pole then 3 broad jumps + 1 burpee back OYO
    LL Cool Js: Lunge right, Lunge left, burpee, Jump squat to the pole OYO (wait and watch Triple Shift’s perfect form at the end)

    Mayhem Merkins (the infamous): 10-count, hip slap, shoulder tap, Merkin IC… soon to be in the Exicon

    Not-So-Lazy Boys: On your six, legs straight, leaning back and holding—flipping between right, middle, and left IC
    Obamas: Bear crawl hands 4 steps, followed by 4 Merkins OYO (44th president)
    Trumps: while in this position, Bear crawl hands 4 steps, followed by 7 Merkins OYO (47th president)… not in the Exicon
    People’s Chair: find a tree to do People’s Chair… no Architect, we are not peeing on the tree for the letter P
    Quixote (Don Quixote): classic windmill to work those shoulders and abs IC (varying cadence that is)
    Rock-Paper-Scissors: pair up, the winner got to do a merkin while the loser was tasked with a burpee
    Snow Angels IC
    Upside-Down Shoulder Press on the wall

    (Running out of time… head to the field to feel the stickers)
    V-Ups OYO
    Wife Pleasers IC
    X-Factor IC

    (Running out of time… head to the flag)
    Y-Stretches c/o Architect
    Z Walk Like an Egyptian Moves c/o Kenna Brah

    Apologies for finishing one minute late @ 6:16 but we accomplished the task completing the Alphabet Soup Beatdown! We were dirty, sweaty and exhausted… and that was the goal! Thanks to everyone for keeping the energy high and supporting each other throughout the workout. It’s always a great feeling to be part of this brotherhood.

    COT
    Announcements- coffee
    Intentions- Architect’s co-worker, Triple Shift’s conference
    Prayed it out- thankful for F3

  • Tools of the Trade – from Fracsac

    4 men posted at the Scrum at 0530 where YHC signed up to Q seven minutes earlier.
    Warmup on the pad with regular stuff plus Charmins, minus the actual Charmin.
    Finished the warmup with pull-ups and step ups.

    Mosey to the JPAC for stations

    Thang 1

    60 lb sand bag – Cleans and OH press
    Jump rope
    50 lb sand kettle bell
    Run up ramp 3 burpees run back down (timer)
    2 rounds

    Thang 2

    Jump rope and mosey
    Jump rope and bear crawl
    Jump rope and mosey some more

    Thang 3

    Pole dancing and burpees under the lights

    Back to the flag

    COT followed by PLC

    SYITG