F3 New Orleans

Tag: Kenna Brah

  • Sorry I missed Groovin’ with Tool- MOPS is 10!!!! – from Hokie

    I was heard saying @ Sphinxster’s Crawfish boil, I was going to my 1st Swolefest to Groove with Tool this morning.

    Thank you MacGyver for texting me last night reminding me I was actually the Q at The Scrum, so duty calls…

    We 5 Pax met and reviewed our mission statement… 10 Burpee penalty for a miss and a 5 burpee penalty for a near miss… 15 burpees later

    To plant, grow and serve

    small workout groups for men

    for the invigoration of male community leadership..

    After warm ups we did an exercise AMRAP for a period of time then ran backwards about 30 yards and then ran back to our starting point

    Round 1 MORE BURPEES for our N’antan
    Round 2 Merkins
    Round 3 MORE BURPEES, then Merkins, then low slow squats

    Rounds 4–11 MORE BURPEES plus just one exercise.

    To close out we did MORE BURPEES plus a minute of Nolan Ryan’s and MORE BURPEES

    200 Burpees for our N’antan

    Thank you RevSox for sharing Mops’ 10th birthday with us!!!

    Continued prayers for Heath and his upcoming trial (no date set) and now for Kenner Brah and his aches & pains

  • Football is Life – from Fracsac

    5 pax, including 1 FNG, arrived at the Scrum looking to try out for the USF3L. One could smell the scent of competition hanging heavy in the air, sort of like rotting crawfish shells.
    With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area near the outdoor gym.

    Warmup consisted of the usual stuff, skipping the unnecessary stuff. But we did do MNC and dancing was encouraged!

    Mosey to the open field:

    Most of the world calls it football, but it’s soccer. We did a few different styles of offense vs defense and it was both fun and beneficial. We also knocked out 80 burpees. YHC was likely the worst player on the field.

    Return to the warmup spot for a minute of stretching followed by a mosey to the flag for the COT.

    Hawgcycle, Kennah Brah, YHC, Heisenberg and FNG Cyber Cajun all made the team! It was adult recess!!

    SYITG.

  • Someone has been reading the Exicon – from Hokie

    YHC showed up to The Scrum to a lone vehicle in the lot at 0620. Knowing the vehicle belonged to PVC, I texted the Q to ask if he was in route.

    Minutes later, another vehicle showed up to a greeting from PVC saying, “Aren’t you the Q at Rock City?”

    At that point, the 3rd vehicle left and I agreed to Q.

    At 0627 Rev arrived and I verified it was ok if I took the Q.

    At 0630 the disclaimer was given and we moved to the newly finished “gym” area to go through a Tabata with Apollo Creed Burpees, Bohemian Rhapsody, Speed Humpers, Bolt 45’s, Bear Holds, Angle Grinders, etc

    At one point Rev questioned something to the effect, “so did you get bored and explore the Exicon?”

    As we got ready to wrap up there was chatter I may finish sh 30 seconds early and Rev was overheard dictating his complaint to be filed with the Nan’ taan for being cheated out of his 30 seconds and requesting both a refund and a penalty of 1 burpee per second to be imposed upon the Q, but as fate would be generous, Revs watch read 0615 as we wrapped up.

    Thank you for the fun this AM

  • Fog of the Scrum – from Mambi

    Got a text from Kenna Brah asking if the YHC had the Q. He asked knowing YHC has been absent in the gloom for many weeks. With a quick one-word response YHC responded, YES! On the ride to the Scrum, the fog was thick with very little visibility. YHC’s next text was “going to be late.” YHC arrived at 5:30, gave the disclaimer, then moseyed to the main field.
    YHC lead PAX in various warmups. Then instructed the PAX on the THANG.
    The Sheldon Cooper
    With the fog as thick as it was, YHC had to adjust the run.
    10 burpees, 10 Squats, 10 Merkins, 10 Squats. Run to the fence about 120 yards and back. Then 9, 9, 9, 9 of same. Count down to 1.
    As the “6” (which was YHC) was completing the final rounds the rest of the PAX was doing random Mary.
    Once YHC completed his last round PAX Circled up for RING OF FIRE.
    3 rounds – Hold the Al Gore with 10 Squats
    3 rounds – Hold a plank with 10 Merkins
    Moseyed back to the Flag
    COT:
    Count off
    Name-o-Rama
    Announcements
    Intentions
    Prayer
    Thank you all for supporting me back to the gloom.

  • From No Q to Q School – from Hokie

    YHC saw the schedule with “Q needed”

    So while in route to see if PVC was posting solo while Frac was out of town, I thought about Q School.

    Upon arrival I was greeted by PVC who was all alone.

    So we started with a disclaimer and Q school as me moseyed toward the path around the stadium with periodic stops and showing PVC various styles of workouts using SmartWOD… EMOM, AMRAP & Tabata

    We also discussed cadence vs OYO.

    As we wrapped up our 45 minutes we found Kenner Brah

  • Full body beat down – from Kenna Brah

    Warmup
    GREAT LAWN STATIONS
    25 Merkins
    Run Backwards on long side of the Lawn
    50 Air Squats
    Bear Crawl short side
    76 Bird Dogs
    Run Backwards on long side of the Lawn
    100 Flutter kicks 1-1
    Bear Crawl short side
    Rinse/Repeat 4x
    COT

  • Alone but with integrity – from Kenna Brah

    Simple warmup
    Since I was alone, me and my trusty ruck plate got to work
    10 reps 10 times
    OHP
    CURLS
    ROWS
    SQUATS
    TRICE EXTENSION
    DEADLIFT

  • Perfect F3 weather – from Kenna Brah

    4 PAX bravely faced the elements in the shadows of Thrillville
    Appetizer:
    Mosey to the GYM
    Arm Circles
    Tin Soldiers
    Imperial Walkers
    Twists

    A version of Route 66
    On the jogging path
    10 Walking Lunge to next light – 10 Merkins for 3 lights
    Bear Crawl next two lights – 10 Merk at each light
    Rev walking Lunge next 3 lights – 10 merks again
    At the entrance
    3 station Rotation: 10 rep 5x
    On your SIX and backup without using hands
    Below parallel leglifts while on an elevated flat surface
    Slow Squats
    2 PAX left their phones in the open when rain came, so we hustled back to the Gym to complete the action
    Finished with Mary
    COT

    Thank you!!

  • Rain, Pain and Gain – from Kenna Brah

    5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
    Started with Imperial Walkers 20
    Low Slow Squats 15
    Arm Circles of 4 varieties @ 10 each
    Tin Soldiers @ 16

    THANG
    Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
    As we mosey around the lake:
    Start with 5 Burpees, Mosey
    ADD to Burpees, 10 Merkins, Mosey
    ADD to the prev ( You get it now) 15 LBCs, Mosey
    ADD 20 Lunge Walks, Mosey
    ADD 25 SSH, Mosey
    ADD 30 Dive Bombers, Mosey
    ADD 35 Freddy Mercury
    Jaunt over to the back of the museum for SUNDAY MORNINGS
    10 AIR PRESS in PEOPLES CHAIR Position
    5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
    Did 4-5 rounds
    Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs

  • 2 is the loneliest number – from Kenna Brah

    2 total Pax for the Scrum – reversed roles from W’ho, but same two PAX.
    Quick Mosey to the Gym for Warm up
    20x Imperial walkers
    15X Torso Twists
    15x Tin Soldiers
    15x Low Slow Squat
    Danced around some equipment – no joy there – moved on to Thing 1
    For every Light Post To the Cultural Center, we did various things
    L Side Linge – 5 Mercs
    R-Side Lunge – 10 Dips at the Bench
    Bear Crawls/10 Squats
    Reverse Lunge/10 Wife Pleasers
    High Knees/5 Mercs
    Butt Kickers/10 BB Sit Ups
    Other Assorted moves I can’t remember – ☹
    Arrive at the Cultural Center –Thing 2 – DORA
    100 Mercs
    150 Squats
    200 BB Situps
    Timer Bernie up the Ramp and around
    Thing 3 –
    While 1 PAX Holds Peoples Chair – other PAX bounds up the stairs and does 5 Dips on the railing – 5 Rounds
    AT the Ramp – Side Shuffle up and down the ramp
    At the Entrance – 10x 10 Sec Wife Pleasers , Feet on Bench
    Back to Flag – 3 Min Left –
    Mountain Climbers
    Plank Hold

    Done
    COT