F3 New Orleans

Tag: Kenna Brah

  • 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.

  • Stack Attack – from Hawgcycle

    Conditions: 57 degrees, Humidity 98%, Wind 2.2 mph form ENE

    It’s been a while since I have been the Q. I dusted off a favorite Pandemic Exercise, the Stack. There is more recovery built in than most F3 workouts. The idea for the recovery is based off the chapters about Maximum Sustained Power in the book Primal Endurance that Turbo Tax recommended to me years ago. The idea is to basically get a weight that is hard to lift, wear yourself out lifting it, then recover so that you can give it your all again.

    The Thang:

    Warm up – SSH x 20; Grass Grabbers x 10; Imperial Walkers x 15; Merkins x 10; Squats x 10; Peter Parkers x 15; Abe Vigodas x 10

    The Stack:
    • Hell Raisers x 5
    • Hell Raisers x 5; Shoulder Press x 10
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20
    • 2 min Recovery – Tree Pose
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25
    • 2 min Recovery – Planks and Bridge
    • Hell Raisers x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30
    • Stretching

    There was a 20-30 second recovery between each exercise in addition to the 2-minute recovery between sets starting after the 4th.

    Back to the flag to join up with The Boge, who had requested a private KnOT session with Scantron.

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • The Leading Ladies of KenarieRidge – from Charmin

    Warm-o-rama:

    Slow-vagodas x 10
    Grass Grabbers x 10
    Hill billies x 10
    Good Mornings x 10

    Arms:
    Forward x 10
    Backwards x 10
    T-clap x 10
    Seal Claps x 10
    Chinooks x 15

    It was at this point that Kennah Brah came in hot.

    Kim Jong Uns x 10
    Harry Rockettes x 10

    The thang:

    Staying at the workout pad, pax are challenged on their knowledge of the leading ladies of Kenarieridge

    They are:
    Thalia, muse of comedy
    Melpomene, muse of tragedy
    Terpsicore, muse of dance
    Euterpe, muse of music

    If a pax didn’t know the name of a muse, no repeats, then they would have to run to JPAX while the rest of us did Merkins, Frog Merkins, Hangs, Plank Jax, Low Slow Squats, & MNC’s. If a pax did know the name, then all pax would do the exercise for 2 minutes.

    We did set a world record of MNC’s for a total of, you guessed it, 89 MNC’s.

    For the second round, the Pax would have to list what each muse was the muse of, to test how well they paid attention during the first round. Same exercises as the first round.

    6 Minutes of Mary

    Freddy Mercuries x 20
    Flutter kicks x 20

    Bolt then lead Protractor Penguins x 20

    Appreciators

    COT. It was a pleasure leading this last workout before my third child was born and I hope I imparted on the PAX to begin to notice the small things everyday around them.