F3 New Orleans

Tag: Kenna Brah

  • Like a Virgin – from Space Cowboy

    Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.

    Started on time with Disclaimer
    Mosey to playground
    Special guest was late so burpees x3 for all PAX

    Warmerama IC
    Slow Squats x 10
    High Knees x 15
    Toy Soldiers x 10
    Forward lunges x 10
    Forward Circles x 15
    Backward Circles x15
    Seal Claps x 10
    Chinooks x15
    Hillbilly’s x10
    Plank Walk Outs x5

    Mosey to JPAX
    Round 1 – 6 min AMRAP
    Merkins x 12
    Dips x 12
    Shoulder Taps x12
    Burpees x 12
    Run up JPAX stairs down ramp

    Round 2 – 6 min AMRAP
    Air squats x 12
    Forward lunges x12
    Box jumps x12
    Mountain Climbers x12
    Run up JPAX stairs down ramp

    Round 3 – 4 min AMRAP
    Dips x12
    Box jumps x12
    Shoulder taps x12
    Air squats x12
    Run around JPAX pebble pond

    Mosey back to Playground
    Superman with Extensions x10
    Peter Parkers x10
    Parker Peters x10
    Captain Thors x10

    Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers

    COT
    Announcements
    Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
    Prayer

  • Do Hard Things? – from Hawgcycle

    I left my house this morning in the cold rain. I was greeted at a flooded Pontiff Playground by Frac, Kenner Bruh, and Mambi. KB and Mambi Rucked. Frac and I did an 800 meter warm-up followed by five 800 meter repeats. Frac prayed us out

    Later this morning a separate group of F3 guys are meeting at CCs, layered in warm, dry cloths sipping steaming hot lattes as the study the book Do Hard Things. Let’s hope they learn something.

  • Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

    October2014

  • What are the Knotters Doing? – from Charmin

    Warm-Up:
    The PAX gathered under the celestial canopy, eager for what awaited them in this divine workout. The QIC, filled with the spirit of fitness, kicked off the morning with a rousing pre-workout count-off that included Mambi coming in hot!

    The Thang:
    As the PAX embraced the Gloom, they embarked on a celestial journey of rucking and running and an apparently religious KnOT, fueled by the spirit of fellowship and sweat. While the Runners and Ruckers did their tasks, Scantron, inspired by some heavenly wisdom, led the knotters through a Catholic-inspired workout that left everyone questioning whether their abs had just received a blessing or a beating.

    The workout included:

    Hail Mary Half Mile:
    KnOTers circled the AO, reciting Hail Mary prayers with every step. The divine combination of cardio and prayer left the PAX feeling both uplifted and breathless.

    Confessional Crawl:
    The PAX, crawled through the sacred space, confessing their sins to the gloom above. Each confession was accompanied by a set of merkins, absolving the PAX of their earthly burdens.

    Rosary Ruck:
    PAX formed a circle, each carrying a symbolic “rosary” ruck, and took turns leading prayers while others performed lunges or squats. The beads might have been imaginary, but the burn was very real.

    Penance Plank Parade:
    The knotters formed a line, holding a plank position while confessing their workout sins. Each PAX member had to perform a penance exercise chosen by the brother to their left. It was a true test of strength, both physical and spiritual.

    Cooldown:
    After enduring the divine wrath of Scantron’s creative workout, the PAX cooled down with stretches and reflections on the spiritual journey they had just undertaken. The knotters finally rejoined the runners and ruckers and YHC closed the session with a prayer of gratitude for the strength to face the Gloom together.

    COT:
    The Circle of Trust echoed with words of encouragement, gratitude, and perhaps a few groans of sore muscles. The knotters lifted each other up, thankful for the fellowship forged in the crucible of the workout. As the sun began to pierce through the morning mist, the PAX departed, ready to face the day with the divine soreness that only an F3 workout can provide.

  • 11’s to stay warm – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    Mosey
    Donkey kicks calf raises

    Mosey
    Dips step ups

    Mosey
    11’s Merkins bear crawl bbs lunge

    Mosey LBC

    COT

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Ruck and Run – from Kenna Brah

    Runners Ran and Ruckers Rucked

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Objects on the field are heavier than they appear – from Kenna Brah

    With a truckload of HIM building gear YHC arrived to find 3 chilly PAX anxiously preparing for a BD,

    Said PAX assisted YHC with getting the gear on the field. While enduring questions and jests as to the objects of the gear we set about warming up. Other PAX trickled in as we did.

    WARMUPS
    Slow Grass Grabbers
    Slow Hold Vagodas
    Arm Circles
    Butt Kickers/High Knees
    Fence Crossers
    Self Love

    We laid out the gear in stations:
    40# Sand Bag for Squats
    30# Coupon for excercise of choice
    20# Weighted tire drag as timer across field and back
    45# Bar for Curls
    6# Weighted bat for MACE work
    2-30# plates for Farmer Carry
    60# SandBag for Kettel Bell
    40# Sandbag for OHP
    40# Sandbag carry across field and back

    Timer starts the work while a PAX member did each station, we got through 3 rnds of good work.
    Took time to return the gear and COT.

  • Fitmas Part Deux, con Roca – from Bolt

    YHC saw the Q sheet open AGAIN and began to wonder what type of site Q runs the Uptowner—ah yes, that’d be YHC. Looking forward to Mayhem taking up the mantle in ‘24; it’s your time, brother!
    YHC came in hot with Satchmo and then had key fob issues to retrieve the JBL, further delaying our start such that Frac had to start warmorama.
    YHC entered the circle and being Fitmas season, decided Frac’s gift for keeping us on time would NOT be forcing him to consume the requisite Bolt warmorama song—many pax were pleased. All the usual stuff and then off to the rock pile to select a medium rock and off to the parking lot.
    The Thang:
    12 Days of Fitmas con roca.
    Day 1: Mosey across the parking lot with rock in rifle carry back and forth as days are added, SSH on the 6.
    Day 2: Diamond merkins
    Day3: Squat Thrusters, rock
    Day 4: Reverse Lunges (2:1, rock)
    Day 5: Blockees
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead rock presses
    Day 10: Big Boy sit-ups
    Day 11: Curls
    Day 12: Mtn. Climbers

    Mr. Rogers got so far ahead of YHC that I accused him of skipping squat thrusters—nope, he’s just that much of a beast (wearing his weighted vest). At time and still completing the BD, we rushed back to the pile and then the flag, COT.