F3 New Orleans

Tag: Kenna Brah

  • Taking it to the Track! – from Charmin

    For the first day in a week, the gate to the track and field was open. That being said, the ruckers intentionally took a path across the track to get out to the neighborhood, whereas the runners took their usual path out but could be seen taking advantage of the track towards the end of their run.

    Overall it was a good time to be out in the Gloom.

    COT focused on desiring to embrace the Cross, to unite our sufferings with those of Christ and realizing that part of life is suffering, but also being able to see through it to the Resurrection.

  • Blindman’s Dodgeball – from Fast Tax

    17 PAX showed up in the gloom at Rock City.

    Warmups consisted of Abe Vigodas, Grass Grabbers, Toy Soldiers, and Hairy Rockettes

    After “medium” rock selections, we lined up in the gloom for the first event, Fee-Fi-Fo-Fum.
    We lined up and, trying not to hit each other and incur 30 burpees, we threw our rocks as far as we could and broad jumped the remaining distance to the rock. Rinse and repeat until we YHC said stop – about 50 yds.

    Still bearing the brunt of PAX chit-chat and aware that most PAX ignored the suggestion to pick a smooth rock, YHC went with Hairburners. This involved PAX lining up in a plank and then pushing the rock (both hands on the rock) across the ground until we returned to the starting point.

    Rock-Lift Wife Pleasers were next.
    Holding the upward wife pleaser position, PAX overhead lifted their rocks for 20 reps IC, followed by several more reps for PAX chatter (thanks Fracsac).

    With 20 mins remaining, it was time for Blindman’s Dodgeball.
    Using the bottom half of the unlit tennis court, Four PAX were designated throwers and were restricted to the bluish-green area of the court while rest of the PAX had to stay in the red areas. When a PAX got hit, he would step off and one of four exercises (10 Burpees, 10 8 Ct Body Builders, 20 BBS, 10 Pullups), then he would return and take over as a ball thrower. The reps were eventually cut in half to speed things along.

    At 6:15, quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!

    SYITG

  • April Foolishness – from Kenna Brah

    A rare and last minute appearance by YHC. So you know me to be unconventional, right?

    Well here was the warm up:
    Good Morning Mountain Man Poopers
    Imperial Walkers
    Simple horizontal twists
    Hot diggity dynamic downward dog cobras
    Multi Variant variable cadence SSH

    Foolish right? Why? Bring up examples if foolishness and what might appear foolish but actually results in innovation.

    Then mosey to the greatest lawn ever for the first thang:
    4 corners of the lawn were used.
    1st corner
    10 hand release Merkins
    10 plank jacks
    Backwards run to corner 2
    20 squats
    20 SSH
    Backwards run to corner 3
    30 Big Ball sit-up
    30 leg lifts
    Backwards run to corner 4
    40 mountain climbers
    40 OH claps

    Repeat one more time.

    Pickup the 6’s Mosey back to start, catch breath, talk a bit.

    Run across the lawn to swings, flowers etc.
    Did balance work with Yoga like moves, but it was definitely NOT Yoga, right Frac?
    Used swings for silly moves that didn’t work out well.
    Incorporated stretches between exercises
    Moved to, dare I say, Ple-A? Nicely done guys!! T-claps!
    10 sets
    Combo Curtsey, backwards, wide back lunges in cadence.
    15 count step ups
    People’s chair with 10,20,30, airpresses
    20 Dippity do da’s

    Circle up at starting point
    7 minutes of Mary,
    Flag and COT to induct an FNG

  • Something Simple – Sort Of – from Charmin

    When YHC saw that there wasn’t a Q signed up for the Uptowner, he knew what to do. YHC has noticed a ton of creative, unique, and original beatdowns as of late and wanted to remind the PAX that a beatdown can be something simple.

    So of course, wanting simplicity, when YHC came up to the gate this morning to see it locked, he knew some audibles would need to be called.

    Mosey on over to the rock pile warm-o-rama, picking up Mayhem along the way. Once we get there:

    15 Side Straddle Hops
    05 Imperial Walkers/Squats/Hillbillies (these still need work)
    16 Mountain Man Poopers
    15 Mountain climbers
    15 LBC’s

    The Thang:
    Mosey on over to the practice field and explain
    One PAX always Moseying to the fence and back.

    Blimps

    B – burpees
    L – lunges
    I – imperial walkers
    M – merkins
    P – plank jacks
    S – squats

    The goal was 100 of each exercise for each PAX, and PAX who completed everything could donate reps to other PAX however this was more audacious than YHC thought it would be while laying on his bed the night before.

    Overall though, this workout was about each PAX pushing himself.

    Along the way we picked up a Klinger and a Fozzy.

    With about 5 minutes to spare, we all started to go back to the Shovel Flag. Some Pax being faster than others, they were told to Plank until everyone was there. Once YHC saw that Kenner Brah and Tenderloin were going to be a minute, and as it wasn’t 6:15 yet, I decided to do one of my favorite Mary exercises, Penguins. Once 6:15 hit and we noticed that not all the PAX were back at the Shovel Flag, the idea to move the shovel flag to the PAX was thrown out and quickly executed; talk about Freed to LEAD!

    COT: Prayers were asked for a work colleague of one of the PAX. Ended with a prayer thanking GOD for allowing us to wakeup this morning and that we all have dignity inherint to us.

  • 42 & The Mental Health WOD – from Mayhem

    After starting the F2L read and listening to a few F3 podcasts this month, YHC decided to grab the Q for a unique Rock City.

    Metry Rd train derailed plans of arriving early, as well as all PAX showing up on time. Forgiveness granted. Eventually we were 16 strong.

    Normal disclaimer. Reminded all that contrary to Pool Boy’s beliefs, YHC is not a professional trainer.

    Mosey to the field.

    SSH x27 – 27th of March coincides with YHC’s 42nd birthday

    Rest of workout focuses on Mental Health Month of March.

    Imperial Walkers x22 – 22 veterans commit suicide everyday
    Hill Billies x21 – 21% of US adults experienced mental illness last year
    Grass Grabbers x10 – suicide is the 10th leading cause of death in America
    Arm Circles + Reverse + Seal Claps + Overhead Claps x10ea – only 40% of people with mental disorders actually seek and receive treatment

    Mosey to the parking lot. While Bogey led the infamous twist squat, YHC finished setup. Shared the story of a friend of a PAX committing suicide a few years prior on March 27th. Ever since, the east coast AO established a WOD (workout of the day) to be done on the anniversary in remembrance. This is a modified version.

    5 Stations inspired by the 5 Core Principles of F3. As PAX advance through the rounds, all previous workouts are completed at each station. After each station, return to COT for burpees.

    Station #1: Free of Charge
    Rd 1 – Hand Release Merkin x10
    Rd 2 – ADD Clap Merkin x10 (later changed to hand release)
    Rd 3 – ADD Fingertip Merkin x10
    Rd 4 – ADD Floyd Mayweather x10

    Station #2: Open to All Men
    Rd 1 – Shoulder Tap x15 (2 is 1)
    Rd 2 – ADD Mountain Climbers x15 (2 is 1)
    Rd 3 – ADD Peter Parkers x15 (2 is 1)
    Rd 4 – ADD Parker Peters x15 (2 is 1)

    Station #3: Held Outdoors
    Rd 1 – Monkey Humpers x20
    Rd 2 – ADD Bonnie Blairs x20 (1 is 1)
    Rd 3 – ADD Side Lunges x20 (1 is 1)
    Rd 4 – ADD Jump Squats x20

    Station #4: Peer Led
    Rd 1 – LBCs x25
    Rd 2 – ADD Freddie Mercury (bicycle) x25
    Rd 3 – ADD Penguins x25 (2 is 1)
    Rd 4 – ADD Flutter Kicks x25 (2 is 1)

    Station #5: Circle of Trust
    Rd 1 – 2 burpees (total of 8)
    Rd 2 – 4 burpees (total of 16)
    Rd 3 – 8 burpees (total of 32)
    Rd 4 – 2 burpees (total of 8)

    Shared a few more unfortunate stats along the way in between rounds:
    – About 1 in 2 men will have a diagnosable mental disorder at some point in their lifetimes.
    – Men are about 2x less likely than women to seek help if problems occur.
    – Almost 50% of men feel that they are struggling more than they admit to people in their life.
    – Depression looks significantly different in men than in women… women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

    Coming up on 6:14am we had to HALT midway through Round 4.

    Mosey back to relocated COT.

    Welcomed an FNG EH’d by Pool Boy. Father of 6 including 5 girls… WEDDING PLANNER it is.

    Hokie prayed us out beautifully.

    Remember the WHY behind the WOD. Men are not good at reaching out. Touch base with someone that you haven’t spoken to in a while just to check in.

    Thanks for letting me lead on my birthday! SYITG!

  • Run or Ruck Off… – from Bolt

    9 pax heeded the call of the gloom…2 for running and 7 for rucking. We covered miles and F2 which makes Thursday all the more worthwhile, followed by Q Source.

  • The Train is Stopped! – from Mahatma

    Alarm goes off – eyes open thanks given for the gift of another day – up get ready…..receive a text from Hokie something is up! Check the Q list : YHC is on deck! Grab the speaker and head out the door game plan on the road.
    11 pax in the pin – speaker in hand disclaimer given as a walk thru – let’s Geaux

    Warm Up
    Scantron
    Side Lunge
    Mnt man pooper
    SSH
    Slow AbVagoda
    God Mornings

    Red Barchetta
    100 SSH
    75 BBS
    50 Merkins
    25 Sqts
    10 Burpee

    Mosey to the bleacher deck rows on the bar
    Mosey to the S&M playpen : 365
    3 Burpee
    6 Box Jumps
    5 Rounds

    Mosey to the mini levee next to the old folks playhouse – Indian Merkin (note from Bogey for the next time).

    Mosey to the wall on side the Yutes gym:
    Wallsit hands out
    Then in cadence wall slap raises
    Running Man
    Merkins
    Several rinse and repeats

    Pax cat fight leading to several song changes and penalty burpees

    2 rounds balls to the wall with modified sqts in between

    Mosey to the field for 1 round of Bearcrawls

    Head to COT

  • The Rocks will keep you warm! – from Rudy

    Old Man winter returned with a vengeance. Hokie tried to avoid the workout, but fortunately he decided to show up to see what kind of train-wreck YHC had planned. 12 PAX got to experience a test run of some concepts that may never see the light of day again. Thanks to Gabby for inspiring this, and then even showing up to see it through.

    Mosey to the rock pile for a quick warm up of the usual things, then grab a rock and head to the football field.

    The goal of today’s workout is soft of Dora-esque, but different. Sharing the load, pondering the types of activities that may work for the “Grow Run” experience in October.

    Thing 1: Leave the rocks at one end of the field, mosey to the other end. 3 teams, each team has to complete 150 Merkins, 150 Bigboys, 150 Bonnie Blairs and 150 Overhead Presses (which meant someone had to run the field and collect rocks). How the teams divided the work was 100% up to them. After a moment to strategize (YHC’s favorite Jeff Probst-ism), Go. Team 1 was the winner, and got to choose a “reward”. They chose “1 lap”. Team 2 was second and got to choose their reward – oddly, they chose “burpees”. Team 3, YHC’s team, in DFL was left with the 3rd choice – “plank”.

    Thing 2: New teams of 3. This is a 10 minute event. On one sideline, 1 PAX does manmakers. On the other sideline, 1 PAX does thrusters. 1 PAX runs back and forth. Total # of reps is the winner. When PAX switch positions is entirely up to them, just always have 1 PAX doing each of the 3. Winner this time chose “plank”, 2nd place (much more wisely) chose “lap” leaving 3rd place with “burpees”.

    Get the rocks back to the pile and get back to the flag. Hand Grenada assessed a 1 burpee-per-second penalty to YHC for each second passed 615. Penalty assessment stopped around 120 burpees, YHC is still paying the cost OYO.

    NMM:

    It’s a treat to see Tenderloin joining in with the rock selection – pushing himself, challenging himself. And sincere thanks to Triple Shift who served as a personal trainer for Tenderloin – helping him get the most out of this workout, while he continues his F3 acceleration.

    YHC had the pleasure of being in a group with Pillsbury. That man pushed himself. Facing exhaustion, Charmin would nudge him along and he would dig deeper and do a little bit more. That’s the spirit of F3. Push ourselves along, and help each other do a little bit more than we thought we could.

  • Running and Stretching – from Bolt

    YHC pre-blasted the call for S&M throughout the F3 NOLA Nation and given the low temps and even lower amount of mumble chatter, save for Mayhem’s proclamation to run in the cold, I was pleasantly surprised to see numerous figures emerging in the cool gloom. Disclaimer and commence; if ur reading this to learn about the stretches, save urself the trouble and show up for the next one to DO the stretches!