F3 New Orleans

Tag: Kenna Brah

  • The Day After the Day of No Labor – from Fracsac

    10 pax showed up to either do S&M with Bolt, Knees over Toes with Hokie, or Sprint under the instructions of Pai Gow.

  • Occam’s Razor – sort of. – from Kenna Brah

    From flag to rocks – mosey’d

    Pick a light rock, or a heavy one Mayhem.
    Front Raise then full circle Clockwise/AntiClockwise 10x
    Simulating a baseball or golf swing l/r 10x
    Orbit the rock around your head CW/CCW 10X
    Sumo Squats 10x
    Slowsey to Parking lot

    Pick Med Rock
    Ladder Reps per round – 5/10/15/20/20/15/10/5 (100 reps per – for those who struggle with math)
    At parking lot Move from tree to tree – at each tree 3 Burpees after the movements. Except for the 20 rep set – stay where you are for the downhill side of the ladder, then move on.
    Rd 1 – Curls
    Rd 2 – Rows
    Rd 3 – Squats
    Rd 4 – OHP

    Essentially there and back 2x.
    See? it’s simple!

  • Uptowner Old School AMRAPs – from Mahatma

    YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!

    After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.

    Various cadence:
    2 rounds Scantron stretch
    Side Lunge
    Windmills
    Nolan Ryan’s
    Peter Parker’s
    Mnt Man Poopers
    Parker Peter’s
    Forward Lunge Left leg with Arm circles
    Flap Jack
    SSH

    Grab a rock
    1st AMRAP (as many ROUNDS as possible)
    Thrusters (a.k.a. squat press) x 10
    Merkins x 10
    10 wall jumps or alternating step ups
    Lunge walk from tree to light pole
    Walk or run back
    This is 1 round – complete as many rounds as possible in 10 minutes

    Grab your rock relocate on the other side of the road – 4 rounds of Mary

    2nd AMRAP
    6 burpees
    Extended Curls x 10
    6 burpees
    Squat front raises x 10
    Bernie Sanders from tree to power pole
    Walk or run back
    That is one round – again complete as many possible in 10 minutes

    Rtn the rocks – 1 minute of plank to push ups

    COT

  • Tests of Strenth – my Festivus – from Rudy

    YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”

    So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.

    At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.

    Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.

    Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.

    Test 3: Bear crawl the length of the field, then lunge walk back.

    Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.

    Return the rocks.

    Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.

    Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.

  • Runners, a Rucker, and some pop-up Architects – from Charmin

    Started with one rucker, four runners, and picked up The Architect along the way.

  • 1988 National Championship – Again – from Rudy

    YHC decided to start the Birthday Week bonanza with a replay of his very first Q

    1988 National Champions – A Year in Review

    So as 530 struck, 9 PAX set off to the rock pile (it would grow to 12 as late arrivers Heisenberg, Mr Rogers and Wedding Planner joined us during the warm up) while another 5 went off for KoT.

    Circle Up for quick warm up to get blood moving. Grass Grabbers and Don Quixote (what they were called back in 2016, according to my backblast) and then describe the workout. Hand Grenada had the audacity to talk smack about the recency of this national championship. Yet he proudly recalled the 1959 Ole Miss championship year.

    Lets relive the year.

    Game 1: #13 ND 19 – #9 Michigan 17. 5 foot nothing freshman Reggie Ho boots 4 FGs. 19 count IW, SSH and Peter Parkers. False Start as Frac appropriately notified the Q that he was performing Hillbillies. And a 5 burpee penalty applied to Kenna Brah for talking smack.

    Game 2: ND 20 – MSU 3. 20 Merkins in cadence. NOLA football star Michael Stonebreaker returns an INT for a TD.

    Grab a Rock.

    Game 3: As our young QB (Tony Rice) starts showing of his arms, we’ll start working our arms. ND 52 – Purdue 7. Overhead x15, Curl x15, Row x15, Push x7. Drop the rock (Yes, Mayhem – that was 52 total)

    Game 4: ND 42 – Stanford 14. Repeat with x13, then x3 for the Push.

    Game 5: TRAP ALERT! Looking forward to upcoming “Game of the Century”, ND squeaks by. ND 30 – Pitt 20. Repeat with x9, then x3 for the Push

    Mosey to the football field, leave the rock on the baseline as we won’t be needing it for a bit.

    Game 6: Catholics vs Convicts! #4 ND 31 – #1 Miami 30. Hero of the game, Safety Pat Terrel with an interception return, and breaking up the potential game winning 2 pt conversion with 30 seconds remaining. We’ll sprint the 50 yards, 10 Squat Jumps, sprint 50 yards back.

    Games 7 & 8. The Military Academies. ND 41 – Air Force 13, and ND 22 – Navy 7. Suicide Sprints and Burpees. 10/20 then 10 burpees. 10/20/30 then 7 burpees. 10/20/30/41 then 5 burpees. Mr Rogers is FLYING through this.

    Game 9: ND 54 – Rice 11. Rocket takes it to the house! 80 yard sprint. Oh wait, HE DOES IT AGAIN. 80 yard sprint back.

    Grab your rocks, head to the pavillion

    Game 10: ND 21 – PSU 3. Bad weather so the passing game is shelved, leaning on the stable of RBs. Work our quads with Step Ups – x21 each side.

    Game 11: 2nd “Game of the century” of the year. #1 ND 27 – #2 USC 10. Coach Lou Holtz sends 2 starters home for “improprieties”. What integrity! We’ll take a seat in the people’s chair and watch the game with them. 27 seconds, then 10 curls. Repeat.

    Getting late – return rocks, head back to the flag.

    Game 12: #1 ND 34 – #4 WVU 21. Finish up with 34 LBC as we were running behind.

    COT: Count Off, Prayers for Mr Rogers for his surgery this week. He swears he’ll be back for the Friday Birthday Q!!! YHC remains incredibly grateful for this group of men and the accountability and encouragement they bring. Prayers that we all may bring those same skills and abilities to all of our encounters.

  • 5 year Westbank AO Anniversary – from Slinger

    On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs.

    Thighs opened up the beatdown with a warm up and then everyone moseyed to the Amphitheater.

    Thighs led the first Q:
    2 Rounds:
    Running up and down the 4 sets of stairs of the amphitheater.
    Station 1: 15x Hand release Merkins
    Station 2: 15x Bulgarian Split Squats
    Station 3: 15x Hello Dollies
    Station 4: 15x Speed Toe Touches
    Station 5: 15x Diamond Merkins

    After a quick rest countdown, we moseyed to the parking lot.

    Shortbus led the second Q:

    While each PAX chair sat along the wall, the PAX passed a coupon down the line. Once the coupon was passed, the PAX did 10 Merkins and then returned to the wall. When all PAX did their Merkins, the coupon was passed back down the line repeating the workout.

    Then while the PAX were chair sitting along the wall, 3 paxs ran 25 yards to a coupon and did 10 Goblet Squats and returned. Rinse and repeat until all PAX had completed.

    Then the PAX ran across the parking lot and did 50 LBCs and ran back and did 50 Merkins.

    T-Square led the third Q:

    T-Square brought a frisbee to add some levity to the workout. Pax slung the frisbee and ran in it’s direction till it made first contact with the ground. After first touch down the PAX did:

    Round 1 – 2:
    1 Burpee then lunge walk to the frisbee’s final resting spot.

    Round 3-4:
    1 Burpee then Bear Crawl to the frisbee’s final resting spot

    Round 5-6:
    5 Merkins then Burpee Broad Jump to the frisbee’s final resting spot.
    Sprinting had it’s benefits… 😅

    Slinger led the fourth Q:

    The PAX moseyed to the parking garage.
    This set of exercises consisted of running the length of the parking garage and at each new level, we did that # x10 reps of an exercise:

    Level 1: 10x Merkins
    2: 20x Squats
    3: 30x Flutter Kicks
    4: 40x
    5: 50x Freddy Mercurys

    After that, we were at 40 minutes, so we ran back down the stairs and moseyed back to the flag.

    As we got a celebratory sports drink to start cooling off, T-Square led the PAX in 20x Box Cutters and then Thighs led 3 sets of Lazy Boys.

    T-Square led the final countdown, announcements, and prayer.

    Obviously, with all that humidity and heat, it was a tough beatdown. But with all the energy of rotating Qs and supporting PAXs, we had a great celebration of the Anniversary.

    Looking forward to many more!
    The OG

    The OG 5 Yr Photo

  • 10 things, 10 times, 10 times – from Kenna Brah

    10 things 10 times, 10 times
    1 is 1 for each movement
    10 reps per exercise
    10 exercise per rd
    10 rnds
    NO WARMUP. Must start on time!!
    IN CADENCE 1 is 1
    I’ll call count, but would love help!
    2.7 sec per movement
    SSH
    TOY SOLDIERS
    IMPERIAL WALKERS
    MERKINS
    PETER PARKER
    FREDDIE MERCS
    LBC
    FLUTTER KICKS
    JUMP SQUATS
    BONNIE BLAIRS

    Completed in 20 min!!

    RND 2:

    With Rocks
    10 Curls
    10 Rows
    10 Sumo Squats
    10 OHP
    10 “DO-ceps” extensions because there is NO TRI only DO!

    Finish with Mary Go Round
    COT

    See ya!!

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG

  • Back to School Thursday – from Hokie

    Only 5 Pax (Charmin, two Yutes, Kenner Brah, Hokie, tenderloin) made it out in the cool 85° morning to run, ruck or KnOT