F3 New Orleans

Tag: Kenna Brah

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • 2x2xTriple – from Charmin

    Started with two Knotts and two rucks. Ended with the same plus triple. Consistency and opportunity.

  • Chaos Monkey on the loose – from Kenna Brah

    Mosey to JPAS entrance:
    We started off with using the mace bar for 10 reps while everyone did slide straddle hops switched PAX for two rounds.
    Imperial Walkers 15x

    Two pax drag a large tire while one PAX did:
    10 Merkins
    10 BB Situps
    10 Bonnie Blairs Run to catch the two PAX, then switch PAX till we get back to the start

    Then Dora while the timer drags tire up the ramp and back
    100 Merkins
    200 BB Situps
    300 Squats
    Took the opportunity to use a grocery basket tied to a rope with the large tire, for a rope pulling the cart uphill through the grass as the timer.

    Chase the tire all the way to COT

    It was fun!!

  • Double Pidgeon, Butterflies and Scantron Running (Oh My!) – from Charmin

    At 5:29, jokes were made about YHC’s shirt since it was part of my Halloween Costume, but now it is just a part of my rotation. After the jesting, YCH lead the count off since Triple Shift was already there thus we figured more coming wasn’t as likely.

    Starting at 5:30 Knotters walked away backwards, stretchers walked away backwards, and the runners ran away forward sine they apparently still haven’t received the memo.

    That being said, YHC mentioned on Monday that his hips were tight, so he directed Stretching with that in mind. We started out with Pool Boy (THE New Orleans Resident) and at some point he was traded for Kennah-Brah from the runners. YHC won’t say who received the better end of that deal, but all the locals know.

    At 6:12 with YHC watching my watch, wanting to get back to the proverbial shovel flag, Bolt decided to get creative by creating a stretch. We had just done the Pidgeon Stretch; so he decided to do a Double Pidgeon. It ended up being one of his better creations. Maybe Kennah-Brah was rubbing off on him.

    With a little over a minute to go, we make our way across the field and notice all the runners sitting doing a butterfly stretch. Apparently, they forget to run for 45 minutes without Pai Gow, or maybe we should rename Tuesday to Wally Stretch.

    That being said, we all start walking towards the flag and notice a tall, lanky, skinner runner coming in hot. It wasn’t until he was on top of us, that we realized that Scantron was coming in HOT! Jokes were made about him not running backwards, but it was good to see him push himself.

    COT consisted of Count-Off, with more that we started with, Name-O-Rama, and Announcements and Intentions. YHC then read from Matthew (9:20-22) galvanizing the PAX to discern what we have been suffering with for too long, and to take that to Our Father in Heaven. Even though he knows all, just like an earthly father wants, he desires his children, us, to share it with him.

  • All Souls Day Beatdown – from Charmin

    Vagabond was very insistent that the shorted form of his name is pronounced Vag and not Vag. Since he ran with Fracksack, we named them Vag Frack. Bolt tried to steal the Q but when he said he didn’t want to write the Backblast so YHC is getting credit again.

    Ended in a COT praying for family members both who are sick and who have passed on since it is All Souls Day today.

  • Running and stuff – from Charmin

    Same ole same ole. Consistency is key.

  • Fathers Pushing Farther – from Charmin

    Originally, YHC was supposed to Q this workout on 10/23, however when a stomach bug required more Charmin than anything, plans had to be postponed.

    That being said, a week later, the Q comes and 5 pax show up.

    Important Numbers for this workout: 12, 3, 10, 22,

    My father was born on 12/3 and died 10/22/22 and so these numbers served as the basis for rep counts for this workout.

    Countoff to start so that we would know that no man gets left behind.

    Mosey to jungle gym area.

    12 x SSH IC
    3 x Burpees OYO
    10 x Grass Grabbers IC
    11 x Peter Parkers IC
    11 x Parker Peters IC
    (11+11=22)

    Arms: 10 of each Forward, backwards, T Claps, MNC’s, Picking Cherries, Dropping them in a bucket. Picking and Dropping Cherries was done until groans since Kennah-Brah didn’t think that they hurt enough from Monday.

    Mosey on over to JPAC. Along the way, there was mumblechatter about if it was JPAS or JPAC and it was decided that from henceforth, it would be know as JPAX.

    Self love at the newly named JPAX.

    The Thang:
    Wall of Jericho as a group around the JPAX. Talk about your fathers and a memory you have of/with them while doing this. When we return to the front, we would do one of the following exercise.

    12 x Merkins IC
    3 x Monkey Humpers towards to police station OYO (this received more criticism than expected)
    10 x Groiners IC. Since this weeks Q-Source is about apprenticeship, YHC decided to apprentice Vagabond in leading groiners.
    22 x Squats IC

    12 x Partner Shrugs OYO. This was a good trust and ab exercise and will be incorporated i to future workouts much to pax’s chagrin.

    Back to Playground for Mary
    ABC’s with our feet, which are a great but simple way to end the workout. Also note, all capital letters.

    COT Ended with YHC sharing about my father and the impact he had and continues to have on my life. While his death was sudden, the way he lived his life was purposeful. His love language was definitely asks of service, which has shown me how to love others intentionally.

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • 10 Things, 10 Times for 10 Rounds – from Kenna Brah

    This BD is based on ONLY doing warmup type exercises as the Thang. And there is NO running. Well only to the start.
    Mosy’d over to the Entrance to the Center

    Excercise Set – each movement is performed 10 times and is perfromed in it’s “normal” count. 2 is 1, 4 ct etc.

    SSH – 4CT
    Toy Soldiers- 4CT
    Imperial Walkers – 4CT
    Hand Release Merkins – Call the UP
    Peter PArker – 4Ct
    Freddie MErs – 4 Ct
    LBC – 4CT
    Flutter Kicks – 4CT
    Low Slow Sw – 4CT
    Bonnie Blairs – 4CT

    Repeat up to 10 times – but we only made through 7,
    Slowsy back to the flag for a bit of stretch and COT