Tag: Kenna Brah

Make an Impact – from Fracsac

5 Pax made a choice to take the DRP on their journey to get right and posted to the Joy of the View for a Monday fun day. With a shovel flag planted, disclaimer was given, then:

Grab a coupon and rifle carry up and over the levee. Once there, set down and warmup:

Abe Vigodas x 10
GG x 10
IW x 15
Burpees x 5 OYO
AC x 15 both ways
Burpees x 5 OYO

Mosey to the start line of the awesome 400 meter track at the Lake front for a little run and burp!

10 Burpees OYO
Run to 100m mark

10 Burpees OYO
Run to start line and back (200m)

10 burpees OYO
Run to 400m mark (300m)

10 burpees OYO
Run back to start (400m)

Mosey to the levee for triple nickel (sort of)

5 Burpees OYO on lake side
Up and over levee
5 burpees OYO on Kennah side
Rinse and repeat x 5

Note: it was 6 am and 100 burpees completed!

Mosey to coupons and do a bunch of coupon work including Ring of Fire. Want details? Post and you’ll see.

Rifle carry coupons back to staging area and complete a little stretching.

COT

• T-Claps to all for the awesome push
• Glad to see RevSox found the View
• Tell your Kennah and Metry friends about the View so we can continue to grow!

SYITG

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May 10, 2021
Crushing Creamers With the FNG – from Logo

10 PAX showed for my VQ that featured a little double-time rucking, a little rifle-carrying coupons, and a whole lotta songs from my youth.

But it was the unexpected coffeeteria performance by the FNG that stole the show.

The morning started with a few Abe Vigodas, Grass Grabbers, and Arm Circles. From there we donned our ruck packs, grabbed a couple of coupons and moseyed up the levee for a Catch-Me-If-You-Can-style Ruck.

2 PAX began by rucking down the levee rifle-carrying coupons while the rest of the PAX planked through the entire 3:10 of our the first song on our soundtrack – Country Roads by John Denver. After the plank, the PAX double-timed it until the Rifle carriers were caught, at which time two new PAX grabbed the coupons and rifle carried them further down the levee while the remaining PAX did squats and lunges for the full 2:45 of the next song – Rich Girl by Hall and Oates. We repeated this for the hour getting in 1.9 miles of ruck, 9 group exercises, and all the rifle-carrying we could handle.

Complete exercise list with the accompanying songs:
3:10 of Planking to Country to Roads, John Denver
2:45 of Squats/Lunges to Rich Girl, Hall and Oates
3:01 of American Hammers to 9 to 5, Dolly Parton
2:47 of Burpees to Safety Dance, Men Without Hats
2:42 of Planking to On the Dark Side, John Cafferty and the Beaver Brown Band
2:51 of Squats/Lunges to I Would Die 4 U, Prince and the Revolution
3:26 of American Hammers to Queen of Hearts, Juice Newton
2:50 of Burpees to I’m too Sexy, Right Said Fred
Back to Flag for COT where FNG, Jeff Hamm became forever known as Salt Lick.

But it was Salt Lick’s showing at Coffeeteria that had this Q considering a breach to F3 etiquette and renaming him Half and Half after watching in awe as he crushed a half-dozen unopened creamer packets between his back teeth like a young Ozzy Osborne ripping through a colony of bat heads.

So mesmerized were the PAX by Salt Lick’s magnificent mastication that we failed to ascertain the reasons behind his feat. This Q can only hope that this is but the first of many hidden talents Salt Lick will reveal over the coming weeks. Welcome to F3!

Big props to Vagabond and Hokie Pokie for helping this rookie navigate his first Q and to all the men who joined me this a.m.

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May 10, 2021
B-Day Joy – from Thumb War

No better way to celebrate another trip around the sun and my health, but to Q so I jumped at the date when Hokie Pokie was enlisting Q’s for the JOY.
5 Pax in total started with a warmup:
IW IC x 25
Abe Bogotas IC x 20
Self Love IC x 10
Triceps Stretches
SSH IC x 20

For the Thang, we started at the base of the levee road for 38 coupon curls, then rifle carried the coupon up the rd, stopped at the peak for 3 burpees (for Fracsac) and did 38 Tricep extensions with the coupon on the other side.

We did this same route two more times with Chest Press (38 reps) and Rows (38 reps) and coupon swings (38) and shoulder presses split between two sides of the levee with 20 and 18 reps.

We dropped our coupons and ran 1 mile to 42nd street and back to the flags for Mary and Ring of fire. Highlight of Mary was Hokie Pokie leading us in 38 American Hammers.

Concluded the workout with COT and coffeteria at PJ’s on Metairie Rd. where we met some of the guys having finished their stretching with Scantron.

Hokie, Thanks for the coffee and invite to Q at the JOY!

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May 10, 2021
Go West and Burpee – from Fracsac

6 Pax made a choice to take the DRP on their journey to get right and posted at the new site of the Whoopie View, aka Westward Ho, located at Lake Town where Williams Blvd ends. It was a chilly 43 degrees, but dry. With shovel flags planted, disclaimer was given, then:

Warmup with 1/2 mile mosey followed by:

Imperial Walkers IC x 15
Grass Grabber IC x 10
SSH IC x 20
Bat Wings:
•Fwd AC IC x 15
•Rev AC IC x 15
•OH claps IC x 15
•Seal claps IC x 15
•Moroccan NC x 31

YHC stated he committed to a Burpee Free February, to which he received looks of doubt. That’s when YHC stated he misspoke, and corrected it with Free Burpee February: all burpees in February are free!

Circle up for 5 minutes of EMOM for 50 free burpees.

Mosey a little closer to the point for DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

Round 1: Merkins, big boi sit-ups, Bobby Hurleys
Run a lap (to the left) around the circle at the point

Round 2: Diamond Merkins, 8 count body builders, Flutter kicks
Run a lap, staying left, around the circle

Round 3: wide arm Merkins, SSH, LBC
Run a lap, you guessed it, to the left

Round 4: Catalina wine mixers, monkey humpers, tin snips
Run a lap, stay left!

Mosey back toward the flag, stopping at each shelter for 10 burpees OYO at each shelter, 3 stops in all.
At the flag, 10 more burpees OYO followed by 10 dying cockroaches

COT

NMM

• The new site has a lot to offer. The opening lap was a brief tour of what was there.
• There’s lots of visibility at this location, and that will hopefully lead to growth from sad clowns in the region.
• T-Claps to Heisenberg and Triple Shift for making the trek out to celebrate the new site.
• MABA is looking to hit 1 million burpees, and YHC did his part by handing out 102 to each pax.
• Added 1.8 miles to RCR/PC

SYITG

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May 9, 2021
The Truly Sweet Beat Down – from Fracsac

8 Pax made a choice to take the DRP on their journey to get right and posted at The Star of the View at 0530 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

Warmup
SSH IC x 20
Imperial Walkers IC x 15
Abe Vigodas IC x 10
Grass Grabber IC x 10
Fwd AC IC x 15
Rev AC IC x 15

The Thang
Ruck Burpee Run

Line up in a column with first pax carrying sweetness. Front Pax rucks forward while column drops for 5 burpees. Last man runs to front to take sweetness. Rinse and repeat.
Midway through, and near the Joy, stopped for Jack Webb’s up to 5 merkins x 10 air presses, then continue back toward flag with ruck burpees and running.

COT

NMM

• We stayed on the streets and the bike path, doing an approximate 3 mile loop.
• The Jack Webb’s served as a rest period, hence only going up to 5 merkins.
•. There was hand sanitizer provided to keep all safe with physical distancing as appropriate.
• YHC estimated between 160 and 200 burpees, but didn’t seem that bad when doing only 5 at a time.
• Sweetness is a beautiful 60 lbs sandbag. There’s a Sandy out there somewhere. Rumor has it they’ll be together at the Bawbwa Wawa tomorrow, like a pair of fun bags you won’t be able to ignore. You know you want to look…..

SYITG

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May 9, 2021
Ruck’n to the Kenna Line Brah – from Vagabond

After doing warm-up exercises and 60 EMOM burpees at the start (in the 38 degree wind, some modified), …to mix it up from the typical View beat downs, the four pax rucked 1-2 miles with 25lbs +/-. Stopped along the way for dips, decline shoulder taps, step ups, etc.

Circled up for COT and prayer. Rucking is great for the “third F”- Fellowship.

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May 9, 2021
The Cold 45 – from Mambi

YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
At 5:28 am YHC Moseyed to the starting point and planted the flag.
YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286

Warmup
SSH IC x 20

Moseyed to 1st light pole
Arm Circles Forward IC x 10
Arm Circles Revers IC x 10

Moseyed to 2nd light pole
Grass Grabbers IC x 10
Moseyed to 3rd light pole
Abe Voigodas x 10

Moseyed to 4th light pole
Mountain Climbers

The THANG
Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
The Exicon doesn’t have this workout listed. So, a little explanation.
With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
PAX stay in order 1, 2, 3, 4
Round 1
All PAX started at 1st light pole doing Lunges.

When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
while PAX 2, 3, and 4 continue to do Lunges.
When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
While PAX 3 and 4 continue to do Lunges.
When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 2 moseyed to the 3rd light pole to complete LBCs
While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
While PAX 4 continue to do Lunges
When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 3 moseyed to the 3rd light pole to complete the LBCs
While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round

Round 2
Rinse and repeat
But the order changed
PAX 2,3,4,1
Round 3
Rinse and repeat
Order changed
PAX 3,4,1,2
Round 3
Rinse and repeat
Order changed
PAX 4,1,2,3

Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.

1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole

Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
Starting with Pai Gow led Leg extensions x 20
Moseyed then Kenner Brah led Superman’s x 20
Moseyed then Vagabond led J.Lo’s x 20
Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.

COT:
Count off
Name-o-rama
Announcements
Intentions
Prayer
Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.

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May 9, 2021
Cinco de Mayo – from Hokie

Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

@Triple Shift
@Scott Landry
@Fracsac
@Vagabond
@Vince Kenner bruh

The Thang

Seven stations with the first station being the timer

1. station one – cinco de Mayo – 5 segments 1.1agility ladder
1.2 bear crawl
1.3 Sprint
1.4 Burpees (Cinco de Mayo – 5 of course)
1.5 Sprint back

2. Bear crawl pulling 80# sand bag

3. Lunges with 60# sand bag

4. Curls with 45# sand bag

5. Motivators (cinco de Mayo… start with 5!)

6. Shoulder taps

7. Squat, clean & jerk, shoulder press with 60# sand bag

Rotate … 5 rounds

1. High knees through agility ladder
2. SSH
3. High knees going left
4. High knees going right

Ran out of time

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May 5, 2021
The Truly Sweet Beat Down – from Fracsac

8 Pax made a choice to take the DRP on their journey to get right and posted at The Star of the View at 0530 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

Warmup
SSH IC x 20
Imperial Walkers IC x 15
Abe Vigodas IC x 10
Grass Grabber IC x 10
Fwd AC IC x 15
Rev AC IC x 15

The Thang
Ruck Burpee Run

Line up in a column with first pax carrying sweetness. Front Pax rucks forward while column drops for 5 burpees. Last man runs to front to take sweetness. Rinse and repeat.
Midway through, and near the Joy, stopped for Jack Webb’s up to 5 merkins x 10 air presses, then continue back toward flag with ruck burpees and running.

COT

NMM

• We stayed on the streets and the bike path, doing an approximate 3 mile loop.
• The Jack Webb’s served as a rest period, hence only going up to 5 merkins.
•. There was hand sanitizer provided to keep all safe with physical distancing as appropriate.
• YHC estimated between 160 and 200 burpees, but didn’t seem that bad when doing only 5 at a time.
• Sweetness is a beautiful 60 lbs sandbag. There’s a Sandy out there somewhere. Rumor has it they’ll be together at the Bawbwa Wawa tomorrow, like a pair of fun bags you won’t be able to ignore. You know you want to look…..

SYITG

0

January 26, 2021
Cool Breeze at Whoopie

Cooler weather, but still a hot beat down

With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

15 each of:
Arm Circles fwd/bkwd
Hill BIllies
Imperial Walkers
SSH
Grass Grabbers

Introducing the new guys to 21’s
SSH, Abe Vigoda’s, Mountain Climbers

Main Thang
Introducing 7 of Diamonds using the levee
Starting on top, then down,up and over then up again to beginning.
7 Merkins
14 Bonnie Blairs ( 1-1)
21 Squats
28 Flutter kicks (2-1)
21 Squats
14 Bonnie Blairs
7 Merkins

Revisit 21’s
SSH, then facing out of the circle, ABE VIGODA’s
With a few min remaining 5 sets of Static Wife Pleasers
Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

We done!
Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
Great work guys!!

+2

September 9, 2020