F3 New Orleans

Tag: Kenna Brah

  • Seriously FUN Mothership (Mothership 2023-06-24) – from Catfish

    Conditions – Nice and cool and definitely NOT humid at all…

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn and split into two teams for 10-ish minutes of ultimate frisbee. Followed this up with Jack Webbs by fives (i.e. five and ten, then ten and twenty) up to twenty merkins and forty air presses

    Did a frisbee-toss mosey over to the Tool Wall. PAX tossed frisbee between each other, and a dropped frisbee resulted in 3 merkins for group members. When at the Tool Wall, got in some calf action:

    Calf Raises (right leg) x 20 (in cadence)
    Calf Raises (left leg) x 20 (in cadence)
    Calf Raises (both legs, toes in) x 20 (in cadence)
    Dips x 20 (in cadence)
    Calf Raises (both legs, toes out) x 20 (in cadence)

    Moseyed over to the mini foundry for a quarter murph (25 pull-ups, 50 merkins, 75 squats). Did some Mary waiting for the six to finish:

    Real Freddies x 20 (in cadence)
    LBTs x 20 (in cadence)
    Crunchy Frogs x 20 (in cadence)

    Continued the mosey to back of the museum to hit the legs:

    People’s chair hold plus Air Presses x 20 (in cadence)
    Monkey Humpers x 20 (in cadence)
    People’s chair hold plus Air Presses x 20 (in cadence)
    Low Slow Squats x 20 (in cadence)
    Left leg front extension x 20 (In cadence)
    Right leg front extension x 20 (In cadence)

    Back to flag for COT, coffee afterwards @ Navarre.

  • Tuesday Trifecta – from Bolt

    Three options for the pax: Pai Gow sprinting, Scantron KnOT, Bolt S&M

  • Can I get the Instructions Again? – from Architect

    Let the KOT folks get on with their routine, then gathered the PAX for some warm-ups and stretching. Proceeded to induce confusion early on which lingered throughout the workout.

    Everyone grabbed their favorite rock, and we made our way to the parking lot. I provided as much clarity as possible as we went through some suicides with and without the rock. FNG showed up late, but jumped right in. PAX felt guilty and grumbled that no one brought an extra rock to share.

    We moseyed over to the Hill, and capped the workout with some 11’s accompanied by OHP at the top.

    Ended with more confusion in the COT, but was finally able to get FNG a shiny new name, Radiohead.

  • Rucking, Running, and knees over toes (oh my!) – from Charmin

    Bolt pushed us ruckers to a pace of 16:52. The runners did whatever it is they do, and the kots guys were late (what’s new lol).

    Cot was about loving our loved ones while we can.

  • Remove the Fear-Cuffs – from Mahatma

    For the last day of May and a holiday week there was a solid crowd of pax on hand. After a short disclaimer where the mental thought of removing whatever “fear cuffs” hold you back from expanding your discomfort zone, it’s time to reset. 3 pax broke off to KnOT the rest moseyed to the rock pile.

    Short warm up consisting of:
    Scantron stretch
    Side lung
    SSH
    Plank
    Shoulder Taps

    Grab a rock:
    Rd 1
    Front Raises x 10
    Front lung knee to ground
    Sqt press
    X 2

    Rd 2
    Burpee x 5
    Goblet sqt
    Push Up
    X2

    Rd 3
    Curl sqt press
    V Ups
    Box Jump
    X 2

    Rtn rocks and head to the field for some animal style soccer. 4 minute increments of various animal movements of 2 teams attempting to hit a ball with your hands (not throw as some where challenged) or feet if able. Apparently YHC learned that if he’s told to not hit a ball to a certain player that’s exactly what he does! All said a lopsided victory for the team in dark colors yet a good workout for all.

    One lone wolf runner – Hawg should up to close out the total.

    COT

  • Kotter Thursday – from Bolt

    Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.

  • Ultimate Mutilation (Mothership 2023-05-28) – from Catfish

    Conditions – Clear, 75-ish degrees F

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 10 (in cadence)
    Hip Circles (counterclockwise) x 10 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    SSH x 30 (in cadence)
    Peter Parker x 20 (in cadence)
    Plan Jacks x 20 (in cadence)
    8-Counts x 10 (in cadence)

    Moseyed over to the Great Lawn for a round of the motivator (deconstructed SSH counting down from 10), then split into two teams for 10-ish minutes of ultimate frisbee.

    Lined up into two lines for a frisbee-equipped Indian run – person sprinting would run ahead by 10-15 yards, person in front would throw frisbee. Catch = no penalty. Drop = 3 burpees for ALL PAX. Did this all the way to Stonehenge.

    At Stonehenge, did a round of Jack Webbs, starting from 1-5 merkins, then incremented by 5 to 10 and 15. Back on feet for a round of the Mutilator (Al Gore countdown, Squats, Jump Squats), counting down from 10.

    Continued the mosey to the museum steps for Deep Sea Divers (downward plank going down the steps, starting at the top, hip slappers, taking a step down after each round until the bottom).

    Moved over to the field for some balance-y stuff:

    Left knee hold (right leg down) – 60 seconds
    Right knee hold (left leg down) – 60 seconds
    Left knee front extension x 15 (In cadence)
    Right knee front extension x 15 (In cadence)
    Left knee side extension x 15 (In cadence)
    Right knee side extension x 15 (In cadence)
    Left knee back extension x 15 (In cadence)
    Right knee back extension x 15 (In cadence)

    Frisbee Indian run back to Great Lawn for another 5-10 minutes of ultimate frisbee for the finish. Back to flag for COT, coffee afterwards @ PJ’s.

  • Knees, Toes, Sprinting, and S&M – from Bolt

    Tuesdays have become quite the mixed bag of options and this week we had knees over toes, interval sprinting and stretch and mobility with a DR visitor, Buzz Kill, from Pearland, TX choosing S&M

  • Birthday Q with no Plans – from Pillsbury

    It was a not so humid morning with a tad breeze. I woke up later than expected, but arrived at the AO at 5:10am. I made my rounds to locate spots for our unplanned work out and hoped that I could come up with something worth it that could challenge everyone.

    At 5:30 I announced I was the Q explained I was not a professional! No feet in mouth this time.

    Some of us mosey over to the football for warm ups the rest hit the track for knees over toes

    Warm o Rama

    30 side straddle hops
    30 lbc’s
    30 grass crabbers
    20 mountain climbers
    20 Abe Vigoda
    20 forward arm circles
    20 reverse arm circles
    20 over head claps

    Mosey over to rock pile and pick a medium rock. Since it’s Monday and that means ROCK CITY, all of the following dealt with rocks.

    5 stations each
    advancement you added another 10 reps each station, which ended in total 150 reps. Sounded better in my head than actually trying to do them. Made adjustments to 5 instead of 10.

    150 overhead press
    150 curls
    150 rolls
    150 chest press
    150 big boy sit-up without rock

    Mosy back to rock pile and walk backwards to home base. Hopefully everyone received a well balanced workout this AM!

    #WeddingPlanner #TripleShift #Scantron
    #Tenderlion #Rougarou #Hokie #Charmin #KennaBrah #Bolt #HandGrenada #Mayhem #PVC #PoolBoy #Vagabond #Boo-Boo #Pillsbury

  • Im Prompt 2 – from Vagabond

    10 burpees x5
    BLIMPS
    More burpees and bench work
    Mary