F3 New Orleans

Tag: Kenna Brah

  • Running and stuff – from Charmin

    Same ole same ole. Consistency is key.

  • Fathers Pushing Farther – from Charmin

    Originally, YHC was supposed to Q this workout on 10/23, however when a stomach bug required more Charmin than anything, plans had to be postponed.

    That being said, a week later, the Q comes and 5 pax show up.

    Important Numbers for this workout: 12, 3, 10, 22,

    My father was born on 12/3 and died 10/22/22 and so these numbers served as the basis for rep counts for this workout.

    Countoff to start so that we would know that no man gets left behind.

    Mosey to jungle gym area.

    12 x SSH IC
    3 x Burpees OYO
    10 x Grass Grabbers IC
    11 x Peter Parkers IC
    11 x Parker Peters IC
    (11+11=22)

    Arms: 10 of each Forward, backwards, T Claps, MNC’s, Picking Cherries, Dropping them in a bucket. Picking and Dropping Cherries was done until groans since Kennah-Brah didn’t think that they hurt enough from Monday.

    Mosey on over to JPAC. Along the way, there was mumblechatter about if it was JPAS or JPAC and it was decided that from henceforth, it would be know as JPAX.

    Self love at the newly named JPAX.

    The Thang:
    Wall of Jericho as a group around the JPAX. Talk about your fathers and a memory you have of/with them while doing this. When we return to the front, we would do one of the following exercise.

    12 x Merkins IC
    3 x Monkey Humpers towards to police station OYO (this received more criticism than expected)
    10 x Groiners IC. Since this weeks Q-Source is about apprenticeship, YHC decided to apprentice Vagabond in leading groiners.
    22 x Squats IC

    12 x Partner Shrugs OYO. This was a good trust and ab exercise and will be incorporated i to future workouts much to pax’s chagrin.

    Back to Playground for Mary
    ABC’s with our feet, which are a great but simple way to end the workout. Also note, all capital letters.

    COT Ended with YHC sharing about my father and the impact he had and continues to have on my life. While his death was sudden, the way he lived his life was purposeful. His love language was definitely asks of service, which has shown me how to love others intentionally.

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • 10 Things, 10 Times for 10 Rounds – from Kenna Brah

    This BD is based on ONLY doing warmup type exercises as the Thang. And there is NO running. Well only to the start.
    Mosy’d over to the Entrance to the Center

    Excercise Set – each movement is performed 10 times and is perfromed in it’s “normal” count. 2 is 1, 4 ct etc.

    SSH – 4CT
    Toy Soldiers- 4CT
    Imperial Walkers – 4CT
    Hand Release Merkins – Call the UP
    Peter PArker – 4Ct
    Freddie MErs – 4 Ct
    LBC – 4CT
    Flutter Kicks – 4CT
    Low Slow Sw – 4CT
    Bonnie Blairs – 4CT

    Repeat up to 10 times – but we only made through 7,
    Slowsy back to the flag for a bit of stretch and COT

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG

  • Sua Sponte – from Charmin

    Pax were encouraged to pick their own path, with a reminder that we need to have a count off and disclaimer before and after the workout.

  • Push It to the Limit – from Charmin

    Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.

    Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.

  • Running with Friends. – from Charmin

    KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point.

    COT involved praying for those who are suffering and going through tribulations.

  • Descend the Ladder con Roca – from Bolt

    Warmorama of the usual; Vagabond erroneously thought Kenna Brah had the Q and I’m sure regretted showing up for another of my musically schizophrenic playlists.
    The Thang: Descending Ladder with a rock (10 reps/exercise down to 9, 8, etc. reps/exercise): Squat (coupon), OH press, Curls, chest press, tricep press.
    Begin at first tree along side the parking lot facing the gym (it was here that Mahatma took off to second tree to do exercise one—not the directions!), Carry rock to second tree for second exercise where we all paid five burpee penalty for the transgression.

    At fifth tree plank on the six, turnaround and head back the opposite way with one less rep/exercise finishing at starting point. Rinse/repeat until we’ve descended the ladder.

    It was prior to starting round six that I introduced the skip exercise rule: call out, “skip” and roll Deca die of pain for our fate that replaces the skipped exercise, advance to next tree and resume the ladder. Mr. Rogers went first, followed by several others; we did ultimately finish the ladder in time to return rocks and circle up at the flag for Rochamburpee until time: winner does five merkins, loser does three burpees.

    Honored to lead and totally spent; this one sucked. COT.