F3 New Orleans

Tag: Kenna Brah

  • The Scrum Sentry – from Space Cowboy

    Weather: Temp 49 degrees, mist and windy

    When I arrived at Kennarieridge, the conditions were miserable…cold, windy, misty, flooded grounds, and about 50 floats sitting in the parking lot that I planned to use for today’s beatdown. As I scoped out the scene, I was joined by Kenna Brah and Fracsac. Gave the disclaimer. I thought I could manage the workout around the floats in the lot but I then I noticed the same security guard that chased us out of the lot 2 weeks earlier when it was being used for the Super Bowl bus staging area. Since it was the same 3 PAX as last time, I knew we were marked men and security was waiting for the moment to get back at us for crossing their secured Super Bowl lot.

    While under the watchful eye of security, we moseyed to JPAX for our warmups.
    Samson Stretch x10
    Low Slow Squats x10
    Abe Slogodas x10
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Seal Claps X10
    Imperial Walkers x10
    SSH x20

    Option B since Lot was under secured lockdown (the Thang)
    Run from front of JPAX to Ramp of Pain
    Bear Crawl up and Lunges down
    Run back to front of JPAX
    Burpees x10
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    Repeat run to Ramp of Pain with Bear Crawl and Lunges
    Run Back to front of JPAX
    Burpees x10
    Merkins x20
    Step-Ups 1-1 x30
    SSH x40

    7’s – BBSU/Inclined Merkins. Up and down side ramp of JPAX

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges.
    COT
    Next time, we will take that lot!

  • CSCROT for Satchmo (USAF) – from Bolt

    YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
    Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
    THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
    Part Deux: CSCROT (with coupons)
    Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
    25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
    Chest press
    Squats
    Curls
    Rows
    OH press
    Tricep press

    Return to flag, COT.

  • Fly, Eagles Fly…..from Security Guard – from Space Cowboy

    Maybe it was the Super Bowl hang over or a lot of our fellow PAX are Chiefs fans but only 2 others, Fracsac and KennaBrah, joined me on this muggy morning to celebrate the Eagles victory.

    Weather: 68 degrees, no wind.
    Started on time with disclaimer

    Headed to pad for warm-ups
    Samson Stretch x5
    Slow Squats x10
    Abe Slogodas x10
    Imperial Walkers x10
    Seal Claps x10
    Overhead Claps x10
    SSH x15

    Mosey to beginning of long track that circles New Orleans Gold field and passes the Saints practice facility and JPAX.
    1st LEG: pad to Saints practice facility
    1st pole: 1 burpee
    2nd pole: 3 merkins
    3rd pole: 5 squats
    4th pole: skip
    Repeat until finished 1st leg of circle near Saints practice facility
    2nd LEG: Saints Drive
    1st pole: 2 burpees
    2nd pole: 6 merkins
    3rd pole: 10 squats
    4th pole: skip
    Repeat until finished 2nd leg or track near Airline Drive.
    3rd LEG: Airline Drive which also included a tight squeeze through a locked security fence, jumping over a barricade, and successfully escaping capture from a security guard
    Same exercises and counts as 1st leg with bonus exercises (double count when light pole has white vs orange light)
    Repeat until finished 3rd leg at JPAX
    TOTAL: 1.2 mile run, 25 burpees, 72 merkins, 120 squats, 1 tight fence squeeze, 1 barricade jump, and 1 successful escape from a security guard

    Mosey to JPAX:
    11’s: Step-ups 1:1, run up stairs, Donkey Kicks, and run down ramp

    Mosey to Flag
    Total run miles for workout: 2.0
    COT

  • Super Mothership – from Thumb War

    Super Mothership

    Pax (7)
    Bogey
    Tool
    Abacus
    Kenna brah
    Chris FNG – PETA
    Colonol Mustard

    YHC arrived early to set up a football field.

    Convened at the Flag for a lighter than usual PAX for Mother Ship partly due to the IOAM event on the bayou.

    Moseyed to the Peristyle for a Warm Up where a couple of late arrivals met us.

    Warm-a-Rama:
    Slow Abe Vogodas 4 count on each side

    Grass grabbers
    Hillbillies
    Side straddle hops
    Mountain climbers
    Tie fighters
    Mayhem merkins

    Moseyed to Big Lawn for Thang 1:

    Red Barchetta – esque – instead we exercised song Purple Rain kicked off by the Fox Sports NFL theme song. This was the start of a playlist through the workout of artists that performed at Super Bowl halftimes/

    100 Yard Dash then 100 overhead presses, run back to start point to plank/wait for six; 75 yard dash then 75 plank jacks, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    YHC brought a football 🏈 that couldn’t be dropped by the Pax for the remainder of the workout. If it hit the ground, 2 penalty burpees.

    Mosey to Baby Foundry for Thang 2: Pull Ups and Planks

    We split in 2 groups or tandems. With the off number YHC was a single and “ready to mingle” per Bogey. Bogey and Abacus made quite the cute couple.

    Half are doing pull ups or back work while others are doing a plank. YHC used a Tabata timer for 45 secs of work and 15 secs of rest for 8 cycles.

    Mosey to NOMA Fountain for Thang 3: Bench work in cadence

    Box jumps
    Bulgarian Split squats
    Dips
    Incline Merkins
    Derkins
    Gas pumpers

    Mosey to the Flag. With about 3-4 mins remaining. We did a dealers choice of Mary.

    COT:

    We prayed for Tool’s wife and the city hosting the Super Bowl this weekend and gave thanks to impact of F3.

    FNG Chris who is Kenna Brah’s nephew was in town for work and is big carnivore and hunter so was officially named PETA. He calls Dallas home and committed to more workouts in the gloom in Dallas to certify it.

  • Mosey to ONE HUNDRED – from Mayhem

    Conditions: 63 F, felt like 66 F, 0 mph wind

    YHC arrived by foot at 5:28… because it is February and Every Mile Counts.

    Mumblechatter began before 5:30
    At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
    Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats

    Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
    It was awkward. It was different. Different can be good.

    Mosey down the path to the parking lot near the track entrance.
    Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)

    Into the track bleacher gate we went.
    The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.

    10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
    20 burpees OYO – run back in front of the bleachers
    30 merkins OYO – run to the press box, up the stairs and back
    40 overhead claps OYO – run to the goal post and back
    50 monkey humpers OYO – run in the parking lot to the opposite track entrance
    60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
    70 squats OYO – run up the gym stairs and head to the north side of the gym
    80 LBCs IC – run to the gym entrance and wall sit for 2 mins
    90 flutter kicks IC – run through the parking lot near the track
    100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag

    2 minutes of stretching before COT

    Announcements
    -Kenna Brah learned something from a random French woman that means nothing
    -IOAM tomorrow in Thibodaux
    -City Pork and Old Metry Mosey around the corner

    Intentions
    -Kenna Brah’s friend’s granddaughter
    -Cheesesteak’s friend
    -Bogey to be understood

    Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
    SYITG!

  • – from Thumb War

    1/24/25 Snow Week Uptowner

    I showed up around 5:10 to scope the AO for ice and do final prep for workout, then back to the flag for 5:29.

    5:30 Disclaimer then off to the rock pile for warming up.

    Had a few stragglers join us along the way.

    Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Thai fighters forward and back

    Thang: partner up and grab a rock and mosey to Gym.

    P1 is the timer and runs a lap around the gym will partner 2 does one of the below workouts then switch off partner and move to the next workout:

    *with a Pax of 9 and Kenna Bruh proclaiming to be the “Odd Man” he was a single.

    1. Sumo squats
    2. Alternating Lunges
    3. Bent over Rows
    4. Overhead shoulder presses
    5. Incline merkins
    6. Thrusters
    7. Derkins
    8. Curls

    This lasted until about 6:05 leaving some time to get as much Mary in as possible. No laps this time and I led the count:

    1. Big Boy SU’s
    2. J Lo’s
    3. Freddie mercuries
    4. Hello dolly
    5. Plank
    6. Superman

    6:10 we started heading back to rock pile and flag to arrive at 6:15 SHARP.

    Concluded with COT. Thoroughly enjoyed the opportunity to lead and plan to be more proactive about signing up on Q sheet.

    9 Pax
    Chips
    Kenna bruh
    Mayhem
    Hand Granada
    Vagabond
    Architect
    Thumb war
    Mahatma
    Mr. Rogers

    Playlist from the Thang.

  • Mr Rodgers giveth, Kenna taketh away – from Kenna Brah

    On the eve of impending gloom, some hardy men gathered in anticipation of acceleration.
    Since no one formally took the Q, and with a weak offer by Mr. Rodgers, KB, took the helm and steered the crew to the Pile.

    In the spirit of Sua Spontaneity, YHC dished out the delegated authority to the man on my left and repeated that for a series of warmups that involved everyone as the Q of the moment”. (QOM) I’d appreciate your using this monicker going forward and ensconce it in the Lexicon.

    Thang – Owing to the lack of preparation, I pulled out a KB favorite – 10 things 10 times
    The PAX selected Rocks and formed a circle. After each exercise of 10 reps, we perform 3 burpees , move counterclockwise and pick up the next rock, repeating till every PAX leads in 10 reps.
    Starting with Rudy
    Curls
    Hell raisers (Guess who?)
    Rows
    Squats
    Chest Press
    Run with Rock to the light pole and back ( Mayhem )
    Thrusters
    Burpees were replaced with ad hoc items chosen by the PAX or myself,
    finishing with holding rocks overhead and reciting the OUR FATHER (Protestant Version i hear) in unison.
    We got three rounds in and returned the rocks did an AB series of lead by each member till time ran out, and moseyed back for COT

  • Burpee Ladder of No Regret – from Space Cowboy

    Weather: Temp 40 degrees with gusts up to 28 mph

    With the front barreling through the area, I did not expect many PAX when I arrived at Kennarie Ridge. But, it was no surprise that Bolt, Fracsac, and Kenna Brah showed up for our burpee BD in support of MABA. I gave the disclaimer and we headed to JPAX to seek shelter from the wind for our warmups:

    Samson Stretch x10
    Low Slow Squats x10
    SSH x20
    Forward Arm Circles x10
    Backwards Arm Circles x10
    Overhead Claps X10
    Imperial Walkers x10

    The Thang – Burpee Ladder (down only) of No-Regrets
    Start at front of JPAX
    15 burpees
    Run 400 feet to back of JPAX into the wind gusts!
    14 burpees
    Run 400 feet to front of JPAX
    13 burpees….
    Same pattern until we reached 1 burpee
    TOTAL: 120 burpees and 1 mile run

    KennaBrah then introduced an exercise that I cannot describe but we named it, Gluteus Rampus. Gluteus Rampus x 5. Ask Kenna Brah to demonstrate at your next workout or party!

    Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges and 15 more burpees bringing the total burpee count to about 135.
    COT

  • Mr Rodgers Neighborhood “Venice Beach Crash Course Edition” – from Mr Rodgers

    Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.

    Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).

    Warm-Up:
    10 Wife Pleasers
    10 Scorpions
    10 Low Slow Squats
    10 Peter Parkers
    10 Parker Peters
    25 Side Straddle Hops
    Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:

    Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
    Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
    After three rounds, we swapped to:

    Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
    Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).

    Closing:
    Namarama
    Announcements
    Prayers for the victims of the terrorist attack in the Quarter
    Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
    Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything.

  • The 12 Days of Fitmas, 9 Days before Christmas – from Bolt

    KB was the first to both call for and seek accountability, quickly followed by Boo-boo. YHC decided to participate and then realized it was the last chance of the year to give the pax their annual gift—12 Days of Fitmas…the Q shall b YHC’s! Frac would b pleased that Rapper’s Delight would b replaced by 120bpm Christmas playlist.

    The Thang: Each additional day will add an exercise and the corresponding number of reps resulting in a ladder workout:
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 squat jumps+20 burpees, 1 min wall sit+30 tricep dips, etc. COT.