F3 New Orleans

Tag: Kenna Brah

  • Oh Frac, Where Art Thou? – from Bolt

    YHC rolled up prepared for bootcamp or ruck depending on the pax and found only Kenna Brah milling about for his planned ruck—sans ruck. Bootcamp it is: kick off Bolt 3M promise with the usual warmup followed by a quick mosey to the “squish” pad for the Thang. Even though Frac was a no show YHC forged ahead with a mini burpeepalooza:

    “Flower” by Moby–burpees on every “Down”/SSH

    Balance beam forward and backward
    Dips x 20
    RLSU x 25
    Dry Docks x 20
    LLSU x 25
    Dry Docks x 20

    “Black Betty” by Ram Jam–every “Black Betty”/Toy Soldiers

    Australian pull ups under/overhand grips x 15 each

    “Tubthumping” by Chumbawumba–every “I get knocked down…”/Seal Claps

    Mary (AMRAP 1 min each, in cadence):
    LBC
    Oblique crunches
    Dying cockroaches
    American Hammers

  • Something for Everyone – from Boo-Boo

    13 men came to the Wally Sprint for varying flavors of difficulty, but all with the purpose of becoming stronger than when they arrived.

    Ruckers- Logo, Charmin, Hokie, Kenner Brah, Macgyver, Boo-Boo, Klinger, and Baloo completed 2.37 miles followed by nine minutes of Mary incorporating weighted rucks.

    Tenderloin did his thing.

    Sprinters- Hawg, Frac, Pai Gow, Mambi mindlessly sprinted around the track and showed up to COT dizzy.

    COT, prayers, OUT! Coffeteria followed with partial attendance.

  • Soccer Rope – from Fracsac

    After completing IPC Monday at Rock City behind a locked gate listening to the Fast Tax Q have fun in the gloom, YHC opted not to repeat IPC and took the Q for some fun at the Goldmine.
    After a warmup, we grabbed some cones, a rope, and a soccer ball and hit the field. It was all fun and games, still getting in 3 or so miles.
    Aside from a few rope burns and a Kennah Brah circle of doom, it was somewhat safe.

    COT

    SYITG

  • Yen Yang: Scrum Edition – from Bolt

    Squats/Yang: hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep
    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep
    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee
    Derkins/Yang: one derkin to Peter Parker to derkin for each rep
    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee
    Irkins/Yang: one irkin to Parker Peter to irkin for each rep
    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up
    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Tricep dips
    Last Man Sitting (hold people’s chair as long as possible and begin squats upon tapping out until last man breaks people’s chair)
    Mtn. climbers
    Mary (LBC, dying cockroaches, penguins, American hammers)
    Burpees sprinkled in with every song skip
    COT

  • IPC Week 2: Scrum Edition – from Bolt

    Frac: 517
    PVC: 400
    Bolt:420
    Kenna Brah: almost hit Kotter status, glad ur back in the gloom

    Belle Ringer
    Format: AMRAP for 45 minutes
    Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

    Workout starts with:
    1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
    2. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
    3. 5 ManMakers/Blockees in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
    4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
    5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

    Scoring: Total reps for 45 minutes of the exercises
    Each complete trip is 125 reps

  • The fruit of our labor – from PVC

    Warm o rama
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter

    The Thang
    Light pole to light pole
    5 merkins add 10 BBS, add 15 SSH, add 20 squats back to beginning

    The pad
    Tabata style runner being timer to can and 3 burpees
    station:
    1 wife pleaser
    2 dips
    3 LBC
    4 Step up
    2 rounds

    The circle
    throw the ring when dropped 3 burpees for everyone……ring was dropped 50% of time equalling a whole lot of burpees….we did something right we wore sogo out
    Coolorama:
    grass grabber, abe vigoda, flutter kicks, peter parker, parker peter, imperial walkers

    COT:
    prayer for wareagle father and sogo and family

  • Impromptu Q Class by Kenna Brah! – from Pillsbury – from Kenna Brah

    Warmorama without Q…….

    side-straddle hop
    alternate lunges
    ended with Abe vigoda’s.

    Mosey over to the incline dock and implemented THE WAR EAGLE SPECIAL….

    Elevens:

    10 merkins / Bernie Sanders up / 1 big boy sit-up with legs facing up hill ran down and repeat

    Mosey over to box office where we did count down starting at 10

    Dips, calf raises, baby crunches

    Sprinted back to flag area for count and name aroma

    Work in progress!

  • The Original Bootcamp – from PVC

    I spread myself thin. Thanks for picking up the slack WarEagle.

    Warmorama without the intended Q. Q showed up with Tire, rope, kettle bell. And plate.

    Thang:
    Passed rope through the tire and pulled from one end of work out pad to next as timer.

    Pax rotated between Big boy sit up with ruck plate, kettle swing, step up and merkins.

    Rinse repeat

    Coolorama

    COT

  • Penalty Shots – from Fracsac

    Two Pax posted at the Goldmine for Fun & Games Friday. With a disclaimer given and a mosey to the blue mat, we did a warmup with the usual stuff.
    First up: Stations with Pax choice
    Pax 1 runs 100 60 yards does 3 burpees and runs back as the timer.
    Pax 2 does an exercise called by Pax 1.
    Flack Jack and rinse and repeat x 5

    Grab the soccer ball and head to the field. Passing drills goal to goal followed by taking turns with penalty shots on each end. Final score – 1 to 1.

    COT followed by Coffeteria.

    SYITG

  • Full-body Beatdown Bonus Burpees – from Bolt

    Warmorama Rapper’s Delight edition
    The Thang: make our way from exercise pad near flag to exercise pad on David Dr. side using the path via alternating side shuffles, stopping at each bench for five burpees (Frac is a semantics stickler and informed us a picnic table is a picnic bench therefore a burpee station). Arriving at the exercise equipment, we assumed the following stations: pull ups, dips, leg press, incline bench, horizontal lat pull, rower, incline sit ups for tabata sets of AMRAP then rotate counterclockwise (a concept War Eagle’s millennial brain couldn’t follow, thus chaos ensued). Return to flag via same route, method as before. Frac was pleased he exceeded his RDA of burpees during a beatdown. Welcomed FNG, stroganoff, who is Glamper’s 15yo 2.0.