Tag: Kenna Brah

Date: May 15th, 2023
Location: Rock City
Weather: 71 % humidity and 75 degrees

With all the ChatGPT generated backblasts hitting Slack, I wanted to go old school and work on my memory, thinking and writing skills. With Fracsac out of town, he asked me to pick up his Q and I gladly said ‘yes’. My goal for this year is to hit 250 workouts and Q at least 2 times a month. Needless to say, I’m missing the mark. Which leads me to the title of my backblast. I’ll explain at the end.

Warm-Up: It’s 5:30am, I give the disclaimer and the five core principles. We headed to the rockpile and then out to the football field. Circle up on me and I give instructions that this will be a slow cadence session to focus on the ‘TUT’ or time under tension principle. We start off with 10 – 6 count man makers with the rock. Looking back, I should have made it a 8 count man maker. Next up is 15 – Low Slow Squats, 30 SSH, 10 Peter Parkers (LSC – Low Slow Cadence), 10 Shoulder Taps – LSC, 10 Parker Peters – LSC and finally 10 Floyd Mayweathers – LSC.
The Thang: Because partner workouts always push us, I start off with Catch Me If You Can around the 400-meter track. Partner 1 runs backwards, and Partner 2 drops and does three burpees and sprints to partner 1 and tags him. They flip flop their exercises until they complete one lap. Plank up for the 6 or pick them up.
The Thang 2: Partner workout on the football field. Partner one bear crawls out and partner 2 does 5 goblets squats with the rock then runs to tag partner 1. They flip flop the exercises until they get to the other goal line. To get back, partner 1 lunge walks and partner 2 does 10 overhead presses then runs to tag partner 1. They flip flop their exercises until they get back to the original goal line.
With a little time left, I incorporated a modified Jack Webb with the rock. One hand release merkin with 2 overhead presses with the rock. We work our way up to 5 hand release merkins and 10 overhead presses. Back to the rock pile and just enough time for some Mary in a low slow cadence. 15 Big Boy Sit-ups, 10 Flutter Kicks, 10 Dying Cockroaches, 10 get ups (lie on the ground and get up without using your hands or arms then lay back down). Horses to the barn with Disclaimer as the winner…for now.
Countoff, Namerama, and COT: Prayed for the men with friends that are ill and the ones that are suffering with loss.
NMM – I shared some of the insights that I gained from reading the book “The Gap and the Gain”. I for one was always looking to accomplish a goal and when I reached that goal, it never brought lasting happiness. And on the many occasions where I missed my self-imposed goal, I thought of myself as ‘less than’, a failure, not good enough or not worthy. That’s called the Gap. The space between where we want to be and where we are. Simply put, a mindset stuck in the Gap is never a good place. In contrast, the gain is the area where we came from. Your starting line, your starting weight, your starting fitness level, your starting financial situation, etc. Comparison with others breeds discontent. Comparison with where you started breeds hope and contentment.
Godliness with contentment is great gain – Apostle Paul

Conclusion: The F3 NOLA workout at Rock City was an incredible experience that pushed us beyond our limits and strengthened our bonds of brotherhood. The combination of challenging exercises, beautiful surroundings, and the unwavering support of our fellow PAX created a memorable and uplifting morning. We left Rock City feeling accomplished, energized, and ready to take on any challenge. (This paragraph is ChatGPT)

+3