Tag: Kenna Brah

  • Just the two of us… – from Kenna Brah

    Just me and Scantron braved the gloom and shared great 2nd F after making laps around the track.
    COT

  • 10 things 10 times, for 10 rounds – from Kenna Brah

    Since the activity involves warmups, we headed for the fountain for some appropriate rocks.

    Circled up and distributed the mission to each Pax.

    Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
    Smooth Set 3-4 LBC + 10 Chest Press
    Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
    Frac Set 7-8 – 10 Freddy Mercs + 10 Pullovers

    I discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
    After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
    Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
    COT

  • The Ethiopian Mile – from Hawgcycle

    Conditions: 47 degrees. Feels like 42. Humidity 66%. Wind 11 mph from NNE.

    Last two Tuesdays have been rainy, putting the track out of commission. There also haven’t been any runners show up the last two Tuesdays, so YHC has done the Interval Workout from some free XC training guide I found on the internet. Two weeks ago was 400m intervals. Last week was 1000m intervals. This week was scheduled to be 600m intervals. However, I figured I would just do the Wally Sprint workout du jour instead.

    I arrived a little late, but earlier than Triple Shift. Frac, what looked like a mummy, and Charmin were jogging forward on the track. Kennah Bruh, in an ode to his KnOT brethren was running backwards. As I caught up to him, he took a swig of the 40 in his hand, poured a little on the ground as he recited the names of Scantron, Rougarou, and Hokie; slammed the remaining malt liquor and then turned around and started jogging to catch Charmin.

    I caught up to Frac and the mummy. I asked them what the plan was. Frac said there was none. I could see now that the mummy was wrapped in performance gear. It mumbled an answer, but I couldn’t understand it. I pitched them on my idea of running 600m repeats at a 5K race pace with 200m jog recoveries. They immediately said yes (or in the mummy’s case something that sounded like yes under 6 layers of North Face). This was too easy. What else could I sell these guys. Have they heard about the free Upside App? Frac and the Mummy….if you all are reading this, use code 6KP9R after downloading the free Upside App to save up to $0.25 per gallon at participating gas stations It’s real cash and the money can be transferred to your checking account. Regular users can earn up to $300 per year.

    We finished the 1 mile warm-up and I led everyone to the line I had drawn in the sand. I instructed everyone on the plan: run 600m at 5K race pace and jog a 200m recovery. Repeat until time is up. Charmin suddenly became indignant. “Oh okay….let me get out my calculator and figure out my 5k race pace…..How the $*@!#@ am I supposed to know what my @#$&@#’n 5K race pace is?” He finished this profanity laced tirade and stood there staring at me in his Corporate Classic shirt he had received while running a 5K race last Saturday. “I’m not sure,” I replied. “I guess you would have to have recently run a 5K race to know that information.”

    I eventually caught up to Triple Shift to give him the instructions. It was a formality. No one has ever had to encourage Triple by saying “you do you.”

    We finished the intervals with about 5 minutes left. Then we finished the workout Ethiopian Style. Ethiopian distance runners are famous for finishing each workout with sprints. At least that is what the internet tells me. As we started our first sprint, we all saw how athletic the mummy is. Crazy fast for something that has been dead for thousands of years. Unfortunately, due to all the wrappings, the mummy heard Ethiopian Mile….not Ethiopian Style. It was gone. The rest of us recovered for two more sprints. Then Triple Shift taught us all a lesson in race preparation. After walking for 38 minutes, he easily won the final sprint. The mummy almost caught him as it finished its 4 minute mile, but as I told the Mummy “close only counts in hand grenades and horseshoes.” It then bolted across the tracks, presumably to tell Hand Grenada that his Horse was loose.

  • Burpees, Bear Crawls, and Box Cutters…Oh My! – from Triple Shift

    As a plug to the upcoming book study on Tuesdays (PJ’s Coffee on Canal Blvd 6:45am – 7:30am) in 2024, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness, I chose to do something hard at the Uptowner.

    Warmorama – Head to the field to do 15 LSS, 10 Arm Circles forward and back, 10 J Los, 10 slow Imperial Walkers (we look like a bunch of drunken sailors), 10 slow Peter Parkers, and 10 T Merkins all done IC.

    The Thang One – Partner up on the track and do B.L.I.M.P.S. Your partner runs in the opposite direction from you and when you meet on the other side of the track, perform the 5 Burpees. Once the burpees are completed, run in the opposite direction of your partner and when you meet up, perform 10 lunges. Continue running in the opposite direction until you complete the 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

    The Thang Two – Line up on the goal line and each Pax member performs 10 box cutters, bear crawl out 5 yards and then perform 5 burpees. Walk back to the goal line and perform 10 Box Cutters, bear crawl out to the 10-yard line and then perform 4 burpees. Keep repeating the pattern of increasing the bear crawl by 5 yards and decreasing the burpee by one until you finally bear crawl out to the 25 yard line and finish with one burpee. Reverse plank for the six.

    The Thang Three – Ring of Fire. Everyone holds and Al Gore while one pax member performs 10 squats until everyone has completed 10 squats. Next round was 10 Monkey Humpers/Al Gore and we finished with 10 Bonnie Blairs/Al Gore. As an added bonus we tried to hold an air squat (90 degree angle) for 2 minutes. #epic fail

    Headed back to where we started for some stretching and mosquito slapping with a few minutes left.

    COT – Continued prayers for Scantron’s nephew and Wedding Planner’s daughter’s health.

    NMM – I just finished a book called The Steward Investor: Investing God’s Resources for Eternal Impact by Donald E Simmons and it really challenged my thinking on how I am managing God’s financial resources. Is my mindset on growing my financial portfolio so I can have a comfortable and care free life or should it be about growing my financial portfolio to build God’s kingdom (Thy kingdom come, thy will be done….) through investing in other start up (risky and unproven) business in other areas around the world where God’s values can be established. In the book, a poem by the great navigator, seaman, and explorer Sir Francis Drake from 1577 titled Disturb Us, Lord was definitely a challenge to me. I hope you enjoy it!

    Disturb us, Lord, when
    We are too well pleased with ourselves,
    When our dreams have come true
    Because we have dreamed too little,
    When we arrived safely
    Because we sailed too close to the shore.

    Disturb us, Lord, when
    With the abundance of things we possess
    We have lost our thirst
    For the waters of life;
    Having fallen in love with life,
    We have ceased to dream of eternity
    And in our efforts to build a new earth,
    We have allowed our vision
    Of the new Heaven to dim.

    Disturb us, Lord, to dare more boldly,
    To venture on wider seas
    Where storms will show your mastery;
    Where losing sight of land,
    We shall find the stars.

    We ask You to push back
    The horizons of our hopes;
    And to push into the future
    In strength, courage, hope, and love.

  • Run or Ruck the Wally – from Fracsac

    6 pax showed to burn some calories. 5 ran and 1 rucked. Ended with a CoT.

    SYITG

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • 2x2xTriple – from Charmin

    Started with two Knotts and two rucks. Ended with the same plus triple. Consistency and opportunity.

  • Chaos Monkey on the loose – from Kenna Brah

    Mosey to JPAS entrance:
    We started off with using the mace bar for 10 reps while everyone did slide straddle hops switched PAX for two rounds.
    Imperial Walkers 15x

    Two pax drag a large tire while one PAX did:
    10 Merkins
    10 BB Situps
    10 Bonnie Blairs Run to catch the two PAX, then switch PAX till we get back to the start

    Then Dora while the timer drags tire up the ramp and back
    100 Merkins
    200 BB Situps
    300 Squats
    Took the opportunity to use a grocery basket tied to a rope with the large tire, for a rope pulling the cart uphill through the grass as the timer.

    Chase the tire all the way to COT

    It was fun!!

  • Double Pidgeon, Butterflies and Scantron Running (Oh My!) – from Charmin

    At 5:29, jokes were made about YHC’s shirt since it was part of my Halloween Costume, but now it is just a part of my rotation. After the jesting, YCH lead the count off since Triple Shift was already there thus we figured more coming wasn’t as likely.

    Starting at 5:30 Knotters walked away backwards, stretchers walked away backwards, and the runners ran away forward sine they apparently still haven’t received the memo.

    That being said, YHC mentioned on Monday that his hips were tight, so he directed Stretching with that in mind. We started out with Pool Boy (THE New Orleans Resident) and at some point he was traded for Kennah-Brah from the runners. YHC won’t say who received the better end of that deal, but all the locals know.

    At 6:12 with YHC watching my watch, wanting to get back to the proverbial shovel flag, Bolt decided to get creative by creating a stretch. We had just done the Pidgeon Stretch; so he decided to do a Double Pidgeon. It ended up being one of his better creations. Maybe Kennah-Brah was rubbing off on him.

    With a little over a minute to go, we make our way across the field and notice all the runners sitting doing a butterfly stretch. Apparently, they forget to run for 45 minutes without Pai Gow, or maybe we should rename Tuesday to Wally Stretch.

    That being said, we all start walking towards the flag and notice a tall, lanky, skinner runner coming in hot. It wasn’t until he was on top of us, that we realized that Scantron was coming in HOT! Jokes were made about him not running backwards, but it was good to see him push himself.

    COT consisted of Count-Off, with more that we started with, Name-O-Rama, and Announcements and Intentions. YHC then read from Matthew (9:20-22) galvanizing the PAX to discern what we have been suffering with for too long, and to take that to Our Father in Heaven. Even though he knows all, just like an earthly father wants, he desires his children, us, to share it with him.

  • All Souls Day Beatdown – from Charmin

    Vagabond was very insistent that the shorted form of his name is pronounced Vag and not Vag. Since he ran with Fracksack, we named them Vag Frack. Bolt tried to steal the Q but when he said he didn’t want to write the Backblast so YHC is getting credit again.

    Ended in a COT praying for family members both who are sick and who have passed on since it is All Souls Day today.