F3 New Orleans

Tag: Kenna Brah

  • Deca Die Trick or Treating – from Bolt

    Warmorama, Halloween edition (with bat wings of course, which ended with 100% MNC dancing—Frac was pleased). Kick off the Thang with Monster Mash (Zombie walk in place nonstop with burpees on the Mash=34) followed by a mosey to JPAS with two deca-die in tow for some trick or treating: roll both die and perform them back to back. Interestingly the die only gave us tricks (tuck jumps, mountain climbers, merkins, tricep dips, side planks, Bonnie Blair’s). After everyone rolled and led their exercises, except when KennaBrah hijacked Charmin’s second exercise which required payback from Frac upon KennaBrah’s roll, we the moseyed up the ramp where we partnered up. Everyone plank while first pair does 10 LBCs in cadence then dry dock down the steps and plank at the bottom until all pax complete. Back up the stairs and one final roll of the die, YHC hits craps: double tricep dips. Mosey back to the start for 5 MOM. COT including prayers for those suffering loss and those seeking changes.

    Halloween is my second favorite holiday next to Mardi Gras and despite the tricks played by the deca-die, it’s a treat to be part of this brotherhood; gratitude for each of you!

  • Two is better than one – from Hokie

    0530 and the illusion of 4 hard commits did not come to fruition.

    Thanks @Kenna Bra for joining me for some stretching, burpees, variety of merkins, lunges, step ups and big Boi sit ups

  • Fun in the… moon? – from Kenna Brah

    7 Pax arrived on a dark Friday AM, ready to accelerate.
    I spontaneously volunteered to Q first half soooo
    Warmup –
    All of the arm related warmups

    25 Airsqauts spontaneous variant I called SasQuat’ch. Lunge position, but going straight down like bulgarian split squat but rear toe on the ground.

    15 Merkins
    15 Big Boy Situps
    15 Side lunges
    ——————————-
    Mosey to the football pitch
    Ran these between the field lines –
    Side Shuffle there and back
    Karaoke
    Backwards

    Irkins up the metal stands one step at a time 5 at each step
    Dirkens gong down
    ———————————

    Then Ultimate Frisbee for the rest of the time.

  • Oh Frac, Where Art Thou? – from Bolt

    YHC rolled up prepared for bootcamp or ruck depending on the pax and found only Kenna Brah milling about for his planned ruck—sans ruck. Bootcamp it is: kick off Bolt 3M promise with the usual warmup followed by a quick mosey to the “squish” pad for the Thang. Even though Frac was a no show YHC forged ahead with a mini burpeepalooza:

    “Flower” by Moby–burpees on every “Down”/SSH

    Balance beam forward and backward
    Dips x 20
    RLSU x 25
    Dry Docks x 20
    LLSU x 25
    Dry Docks x 20

    “Black Betty” by Ram Jam–every “Black Betty”/Toy Soldiers

    Australian pull ups under/overhand grips x 15 each

    “Tubthumping” by Chumbawumba–every “I get knocked down…”/Seal Claps

    Mary (AMRAP 1 min each, in cadence):
    LBC
    Oblique crunches
    Dying cockroaches
    American Hammers

  • Something for Everyone – from Boo-Boo

    13 men came to the Wally Sprint for varying flavors of difficulty, but all with the purpose of becoming stronger than when they arrived.

    Ruckers- Logo, Charmin, Hokie, Kenner Brah, Macgyver, Boo-Boo, Klinger, and Baloo completed 2.37 miles followed by nine minutes of Mary incorporating weighted rucks.

    Tenderloin did his thing.

    Sprinters- Hawg, Frac, Pai Gow, Mambi mindlessly sprinted around the track and showed up to COT dizzy.

    COT, prayers, OUT! Coffeteria followed with partial attendance.

  • Soccer Rope – from Fracsac

    After completing IPC Monday at Rock City behind a locked gate listening to the Fast Tax Q have fun in the gloom, YHC opted not to repeat IPC and took the Q for some fun at the Goldmine.
    After a warmup, we grabbed some cones, a rope, and a soccer ball and hit the field. It was all fun and games, still getting in 3 or so miles.
    Aside from a few rope burns and a Kennah Brah circle of doom, it was somewhat safe.

    COT

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps