F3 New Orleans

Tag: Kenna Brah

  • Doom in the Gloom – from Kenna Brah

    7 Hims showed up, unaware of the pain about to be inflicted by YHC.

    Mosie’d to the Rock Pile for Warm Ups
    4ct – 10 Each with 5 Burpees in between each exercise
    Imperial Walkers
    Hairy Rockettes
    Hillbillies

    Next Level Ladders:
    Select a good rock, all exercises with rock
    3 Rnds
    5 Sumo Squat
    10 Clean/Press
    15 Curls
    5 Burpees
    10 Clean/Press
    5 Sumo Squat
    5 Burpees

    Main Thang:
    DORA Style
    Team UP: Timer – Rifle Carries selected Rock to the first Lit Light Pole and back.
    Other PAX man, does:
    100 Chest Press
    150 Pull Overs
    200 Rows

    With a few Minutes to spare, we employed Marie Laveau ( Mary;s evil sister)
    with 5 Burpees in between each PAX’s favorites ab exercises:
    We made 6 Rounds before MOSERY back (see what I did there?) to COT.

    OUT!!

  • Where is PiaGow?…..Bring back the Sprint – from Mahatma

    9 pax showed up in what we all thought was to be a “warm” morning – actual weather cool, windy and wet. Without the leadership of @piagow it seems the Wally Sprint is now splintered into an individual choice. Of course the renegades of KnOTs head over to their “space” – Tinder Loin was working up a sweat trying to keep pace with KennaBra and Mambi. YHC simply ran while listening to a refresher of chapter 2 of “Do hard things” as a mental prep for coffeeteria. Big Willy was out getting walked by his dog. It just ain’t the same hard nose grind PiaGow would put us through!
    COT – we added a new 4 legged friend to the circle then prayers lift up and thanks given!

  • No Regrets – from Kenna Brah

    2 PAX for a BD in sub artic conditions
    Dropped of some toy at he LPAS, then met Space Cowboy.
    No one else was showig up, so we mosied to the JPAS in teh shltered area for Warmups
    Arm Circles, Self Love
    MM POOPERs
    Low Slow Squats
    Grass Grabbers

    Toy Selection:
    40# Sand Bag for OHP
    45# Bar For Curls
    20# Weight Plate for KBS
    40# Runsack for Chest Press
    56# Home Mace For swinging a dangerous instrument

    The Thang:
    Trot around the JPAS walking path
    Pick a Toy and do 20 Reps

    Got through 4 Rnds before we settled in for some much needed mobility stretching
    Mosey back to the vFlag for COT

  • 2024 ReNew Q vs Q – from Mahatma

    The back story….a long long time ago of 2020 in a land far far away of Khenna there was a forgotten AO called “The View”! To bring excitement during the time of dome and gloom Mambi came up with the idea of pitting one Q vs another in a face off of who could bring the “best” beatdown with 2 Qs going head to head then have the Pax vote a champion. Unfortunately as life goes AOs thinned and “The View” became extinct! (It’s no longer on the AO list) Fast forward to the end of 2023, Disclaimer was moving into the neighborhood where the lore of this AO and the Q vs Q was stuck in his mind hearing about the tails of his brother pax bringing a competitive beatdown just a few minutes from his backyard. So the call to the last champ and challenger was made and the ReNew Q vs Q was scheduled.

    The date January 19th 5:30AM it was a wet cool 50deg with 18 pax meeting up at the flags planted in Erlanger park. YHC gave the back story and guidelines of the Q Vs Q beatdown. After a quick disclaimer (not actually) a quick warmup:
    SSH
    Grassgrabers
    HillBillies
    Mnt Man Poopers
    Merkins

    Each Q gets 2 alternating 8 minute rounds with 2 minute transition.
    Rnd 1
    Champ King Kong
    Base of the levee for 4 rounds of various in cadence exercise then mosey to top of levee for in cadence ssh.

    Rnd 2
    Tripleshift
    Partner Up for crazy 8
    One pax did exercise while partner carried block overhead out and back then flip flop

    Rnd 3
    King Kong
    HITT – pax perform exercise for 1 minute followed by active recovery for 1 minute

    Rnd 4
    Tripleshift
    Some sort of bearburpeebroadjump combo goal was to reach 40. You had to be there to understand

    Time Up
    COT
    After brief announcements the 2 Qs were brought into the circle – with a convincing unanimous vote…..oh wait Rudy decided to decent and change his vote to KK. Tripleshift was crowned the new champ. After our prayer of thanksgiving the 2 competing Qs met in the circle for the belt exchange and call out by Tripleshift of his desired challenger…..from the LVCC gang the notorious HighRise was challenged!

    A new twist to Q vs Q decided at coffeeteria – the champ gets to designate the AO of the beatdown brawl, which could be ANY so be on the lookout. If HighRise accepts the challenge Tripleshift has hinted it may be at MistyMountain.

    SYITG

  • Running and rucking – from Kenna Brah

    Same as title

  • I HATE the Cold, Madoff Made Me Do It – from Bolt

    YHC felt bad for fartsacking Monday and for not “Doing Hard Things” Tuesday so I put the word out on Slack that I HATE the cold BUT if I was the Q I’d HAVE to post which spurred Madoff to HC in the brutal cold as penance for missing a week+. My fate was sealed—I USE to like you, Madoff!

    I decided on a simple plan the night before to combat the likelihood that thinking too much about a sub freezing BD would lead me to fartsack.

    5 pax, including Thibodeaux DR from Memphis, immediately departed the flag via mosey to JPAX, requisite opening song in tow, so a less windy warmorama could ensue. Along the way Hawg jumped in and immediately regretted his decision to leave the comfort of Pontiff for ANOTHER BD featuring the disastrous playlist that has become part of the Bolt 3M promise.

    Warmorama of the usual with some Tie Fighters and open/close the gates thrown in to warm up and lengthen cold muscles for what lay/lie (Hawg???) ahead plus a couple sets of 5 burpees OYO sprinkled in (it is MABA Month after all). This pleased the pax; I could tell by their adoring groans.

    The Thang: Partner DORA-100 squats, 200 burpees (did I mention MABA?), 300 Compound Ws

    Luckily we finished early and the pax seemed overjoyed with the call to circle up with me to continue with IW x10 IC followed by, wait for it…5 burpees OYO, then on to OH claps x10 IC, then 5 burpees OYO (sheer exuberance at this point). Quick check of time…move to the concrete blocks for 5 burpees OYO before tricep dips IC x 20 although KennaBrah tried to call time half way through—something about tired, weak, blah blah blah. 5 more burpees OYO and the pax reached a fever pitch. KnOT walk back to flag and still a couple minutes to kill for what else? 5 burpees OYO with still time left, followed by a 10-count from KB that was more like speed auctioneering so 5 more burpees OYO and a request for another 10-count; this one was normal pace and right as YHC was ready for 5 more burpees…time. The pax were disappointed…COT.

  • 10 10 10 – from Kenna Brah

    Braving a sullen forecast, 5 sturdy HIMs appeared and were anxious to get moving.

    Mosey’d to a windless space, we started on 10 things 10 times. Mahatma’s favorite.
    10 reps of each, standard 4 ct.
    IMPERIAL WALKERS
    HAND RELEASE MERKINS
    PETER PARKER
    FREDDIE MERCS
    LBC
    FLUTTER KICKS 4ct
    LOW SLOW SQUATS
    BONNIE BLAIRS 2/1

    After rnd 1, Booboo lead us on a chase to find PVC, not finding him, we resumed on the playground and added 10 burpees after each round. Thanks Frac!!

    We only made 6 rnds, but it was vigorous!!

    COT, exhortation to contact absent PAX MEMBERS

  • Crabby Timers – from Mayhem

    Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.

    Disclaimer included the option to either push yourself or KnOT this morning.

    As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.

    250M mosey
    Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSH

    Thang 1: Coin Flip
    3 minute timer
    5 merkins / 10 LBCs
    Keep repeating till time is up

    Mosey to the north endzone

    Thang 2: Route 66 – 66 Route
    Normal Route 66 except there are two exercises at each cone counting opposite.
    Mode of transportation alternating between bear crawl and crab walk.

    Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
    Crab walk to second cone (10 yds) 2 burpees and 10 big boys
    Etc. for 11 cones ending with 11 burpees and 1 big boy

    Mosey to midfield

    Thang 3: Individual Medley
    Swimming has 4 strokes; we performed 4 exercises
    6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
    Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSH

    Mary: flutter kicks, x-factor, protractor

    Back to the flag for COT

    Counterama – 13 strong
    Namerama
    Announcements: run cajun run, wild west relay, norwegian foot march
    Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blast

    First time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!

    SYITG

  • Lions, Gazelles, Sledding, and Striding – from Bolt

    12 pax posted in the gloom looking for and providing accountability; some ran, some KnOTted, some rucked. YHC wanted to test if there was an impact on speed if one is chased vs being chased so Lions and Gazelles was born.

    The disclaimer was given and off we went while the ruckers were informed they’d have a one minute head start to account for the estimated difference in pace between the lion (YHC) and gazelles (them) so I did burpees (it IS MABA month after all). Would it take more or less than a mile to catch them?

    I could feel parts of my legs I didn’t know existed right away so clearly being the lion impacted my pace but what about the gazelles? I expected to find out in about 15 minutes. Unbeknownst to me, the gazelles did an un-gazelle thing and hid in the bush until the lion passed (instead of “running” as they’re built to do).

    YHC hit the first lengthy straight away and presumed the figures in the distance were the gazelles (“ignore the new leg sensations or starve, lion” was my mantra) and then I lost sight of them. As the turn near Metaire Rd came I realized, so I thought, they’d altered from the agreed upon course; none the matter, mile one was coming and Siri shared the pace was 14’05”–keep pushing. The next turn came and the straight away betrayed the gazelles’ course altering—vindication…and time to eat!

    It was close to mile two before I’d catch them and just before the feast, the gazelle known as Charmin confessed their TWO dastardly deeds. Another ruck will be required to know how YHC’s pace is impacted as a gazelle.

    Thanks for the new pace, gazelles. COT.