F3 New Orleans

Tag: Kenna Brah

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG

  • Sua Sponte – from Charmin

    Pax were encouraged to pick their own path, with a reminder that we need to have a count off and disclaimer before and after the workout.

  • Push It to the Limit – from Charmin

    Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.

    Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.

  • Running with Friends. – from Charmin

    KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point.

    COT involved praying for those who are suffering and going through tribulations.

  • Descend the Ladder con Roca – from Bolt

    Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
    The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
    Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.

    At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.

    It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.

    Honored to lead and totally spent; this one sucked. COT.

  • Consistency – Unchanging In Nature, Standard Or Effect Over Time – from Charmin

    With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.

  • 3 Steps Forward and 1 Step Back – from Charmin

    Warm up:

    15 SSH
    10 Grass grabbers
    10 neck rolls (on your own)
    10 of each arm circles forward, bacwards, seal claps, t-claps, chinooks, and mnc’s.
    14 kid n plays ( a new one Russo on the Northshore came up with, where it’s a backward lunge followed by a high knee extension to the front)

    Mission check: penalty 5 burpees.

    “To plant grow and serve small workout groups for men for the invigoration of male community leadership.”

    I won’t say who, but the group did have to do 10 burpees.

    10 mountain climbers
    5 merkins (focus on perfect form)

    The thang

    Run forward three light poles – backwards walk one (back towards light pole #2)

    When get to playground (which took longer than expected), 7 perfect form merkins

    Exercise equipment, where each Pax picked a piece of equipment and YHC was the timer of 10 big boys. Rotate counter clockwise until all exercises were done.

    2nd half of lap is run forward two light poles and backwards walk forward to 3rd lightpole (lit lights only).

    YHC posed a question of how are we striving to fulfill the mission of F3 in our daily lives.

    Get back to start we planked until all pax shared how they are and will strive to advance the mission of F3.

    Ended with 10 perfect form merkins at the flag.

    In prayer, YHC mentioned that the Lord calls us to perfection, and often, once we complete something easy we are asked to complete something more difficult. The goal is to always push forward and complete the mission.

  • Easy as 1, 2, 3 plus an FNG – from Bolt

    The pax gathered in the gloom, buzzing with excitement at the mere sight of the JBL speaker; great to see Kotters: Left Coast and Mambi along with Boo Boo who was doing penance for missing Thursday Rucking. Upon giving the disclaimer KnOTS headed their way while we were off to the middle of the field where the pax’s exuberance exploded upon hearing Rapper’s Delight, especially Vagabond, while Triple’s FNG certainly started to question exactly what he’d gotten himself into. Warmorama of the usual with demonstration/explanation for the pax who’d become Malware by the end of the BD (welcome to the gloom, brother). Music skip rule in effect.

    The Thang:
    Dry dock ladder up the bleachers
    Squat ladder in reverse count down the bleachers, mosey to playground.

    Morning Call: all pax high plank while two pax do 5 pull ups, calling out the count for planking pax to merkin, Triple doled out a 5 burpee penalty about half through on a 5 minutes song with only 30 seconds to go. Mosey to the rocks.

    Easy as 123 (AMRAP):
    Chest press 1 min (really made the burpees tougher)
    Burpees 2 min (goal 20+, Triple, fueled by competitiveness and his younger, lighter FNG’s stamina hit 32—impressive)
    Step ups 3 min (the “Halfway there” announcement seemed to take 3 minutes)

    Circle up for 5 Absolutions OYO followed by Mary where Triple and YHC were feasted on by ants, ironically after YHC encouraged pax to seek an area without visible ant piles (the best laid plans…). KennaBrah took over the lead after my LBCs and Protractors (a pax favorite—Rudy where were u!?) with a plank/reverse plank alternating leg lift, while I disposed of the ants and passed it Cheese Steak for Hello Dollys and Mambi brought us home with ???

    Return to the flag, COT and naming ceremony for FNG/Malware; come back for ur second BD and discover that F3 is for YOU. SYITG.

  • Never Forget – from Bolt

    22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.

    Warmorma of the normal stuff to everyone’s beloved lead off song.
    * Mosey to JPAS
    * Read flight details at each corner
    * Sprint to corner 1 plank til 6
    * Plankorama
    * AA Flight 11
    * Boston – Los Angeles
    * Hit the North Tower at 0846
    * 92 perished
    * SSH x 92 OYO
    * Lunge to corner 2 plank til 6
    * Plankorama
    * UA Flight 175
    * Boston – Los Angeles
    * Hit South Tower at 0903
    * 65 perished
    * Mt. Climbers x 65 OYO
    * Sprint to corner 3 plank til 6
    * Plankorama
    * AA Flight 77
    * Dulles – Los Angeles
    * Hit the Pentagon at 0937
    * 64 perished
    * Squats x 64 OYO
    * Lunge to corner 4 plank til 6
    * Plankorama
    * UA Flight 93
    * Newark – San Francisco
    * Crashed in Shanksville, PA at 1003 after passengers stopped attack
    * 44 perished
    * Merkins x 44 OYO
    Staying in plank, each pax recounts that fateful day.

    * 9 Rounds of sprinting 1 lap up
    JPAS steps and down the ramp, followed by 11 reps of the called exercise
    * Sprint Lap 1
    * Diamond Merkins x 11 OYO
    * Sprint Lap 2
    * Jump Squats x 11 OYO
    * Sprint Lap 3
    * Big Boy Situps x 11 OYO
    * Sprint Lap 4
    * Carolina Dry Docks x 11 OYO
    * Sprint Lap 5
    * Lunges x 11 OYO
    * Sprint Lap 6
    * Flutter Kicks x 11 OYO
    * Sprint Lap 7
    * Wide Merkins x 11 OYO
    * Sprint Lap 8
    * Sumo Squats x 11 OYO
    * Sprint Lap 9
    * Burpees x 11 OYO

  • The not so secret Wally Sprint – from Fracsac

    The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!

    10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.

    COT

    NMM

    Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!

    Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!

    SYITG