F3 New Orleans

Tag: Kenna Brah

  • For Gabby – Kicking Covid 19 in the Teeth – from Hokie

    3 Pax enjoyed the pleasant morning temps, low humidity, gentle breeze and The View!

    Unfortunately we were missing our Q du Jour, Gabby, as he is down with Covid, so I decided to step up, step in and honor him by a Covid 19 beatdown.

    Warm ups
    SSH x 19
    Arm circles forward x 19
    Arm circles backwards x 19
    Low slow squats x 19

    The Thang
    Since this is the 4th surge, we will complete 4 rounds with 4 stops

    1. Start at the street
    19 slow shoulder presses with the coupon focusing on form to make Triple Shift proud

    2. Rifle carry up path to the top where we stopped for 19 cross over merkins, ensuring our chest made contact with the block.

    3. Rifle carry down the levee path to the lake front path and stop to admire The View with 19 curls. Once again focusing on form, straight back, no sway, block making contact with thighs and chest.

    4. Rifle carry back up levee path where on top we stopped for 19 chest presses. Slow again focusing on full extension at top and elbows making contact with the path at the bottom.

    Rifle carry back to the street to complete Round 1.

    Rinse & repeat as a group for 4 rounds since this is the 4th surge.

    Oh, this is the View, so, to make Frac proud, we did Burpees as planes went over head… 5, then 5, then 5,….then 4 for 19 😉

    We are stronger for having done this!

    COT – we lifted up Gabby and all those who are sick, including Covid and Cancer (Thoughts & prayers to T Square and his M!!!)

    We also gave gratitude for F3, our current leadership and those who will show up Tuesday night to investigate potentially stepping up as part of our Shared Leadership Team moving forward!

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Wet and Rainy in the Wild West – from Baywatch

    5 PAX galloped west to partake in my virgin Q for the Westward Ho. It was wet and wild with rain, fire ants, and triple digit burpees!

    Warmup:

    IC Low slow squats 15x
    IC Arm circles (forward & backward) 15x
    IC Stormtroopers 15x
    IC SSH 15x

    We then moseyed over to a soft, pillowy layer of grass that War Eagle introduced us to only a week earlier. However, there would be no lying down, rather, only aching gazes downward at the soft grass as we proceeded to do a Ring of Fire for 5 rounds of non-stop merkins:

    R1: Diamond merkins 10x
    R2: Military merkins 10x
    R3: One foot staggered hand merkins 10x
    R4: Merkins 10x
    R5: Wide hand merkins10x

    Next came the real fun…a 10x10x10. 10 rounds of: 10 burpees; run over levee; 10 BB sit-ups; run back over the levee. After Fracsac and Kenner Brah thoroughly embarrassed us young folk and War Eagle survived his bout with the fire ants, we finished up with some core.

    IC Dying cock roaches 10x
    IC Leg lifts 10x
    IC Opposite heal penguins 10x

    We also threw in 5 more burpees for Frac’s plane sighting.

    A final mosey back to the flag for a brief stretch, name-o-rama, announcements, intentions, and prayer.

  • Rucking and Heisenbergs – from Hokie

    After a disclaimer and focus on our credo & mission statement… we 5 Ruckers moseyed towards the Treasure Chest with our rucks, a 60# Sandy bag and two 50# sand bags. Every 4 minutes we stopped and did 10 seal burpees aka Heisenberg’s… after 5 rounds west, we returned the 5 rounds back. Just over a mile and 100 Heisenberg’s later we returned to watch some “A” steal my coconut water and threaten to steal my car.

    We closed and lifted him up in COT

  • The Ruck Suck, No Joy at the Joy – from Bolt

    YHC was thrilled he switched with Frac for today’s Q bc at 5:28 it looked like he would’ve been solo otherwise. True to NOLA roots 2 more PAX rolled in hot before the disclaimer while the fifth/final one, Papa Smurf joined during our first warm up exercise:

    Warmup IC: SSH (25x),arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love; Abe Vigodas, Toy soldiers, Hillbillies (15x), static hold Jamie stretch (center, R/L leg over leg)

    Mosey over levee with rucks plus Sweetness splayed out across Papa Smurf’s shoulders who would be his partner (sans ruck) for the suck.

    For time (20 min): add 5 reps to each exercise in the next round.
    * 5 x Burpees (Ruck on Back)
    * 5 x Squats (Ruck on Front or Back)
    * 5 x 4-Count Mountain Climbers (Ruck on Back)
    * 5 x Push-Ups (Ruck on Back)
    * 5 x Sit-Ups (Ruck on Front)
    * 5 x Ruck Curls

    Props to Kennah Brah for getting into the round of 30 reps!

    Mosey back over levee to flag for 4 min of Mary 45/15 tabata style)

    Close it out with all the trimmings. (COT)

  • Joyful June 21st at The View – from Rudy

    Short detour as I got lost on my way to The View (but at least now I know how to get to Westward Ho for a future visit). But fortunately, I’d left my house early enough just to cover that possibility. At 5:29, YHC and the Old View Reliables (and yes, I mean Old) started off in the humid gloom (though I will say – the weather on the other side of the levee was delightful!)

    Grab a cinderblock and rifle carry to the top of the levee, our home for the next 45 minutes.

    Warmup with some stretching, SSH, IW, etc… Then lets get started

    6/21 – Happy June 21st. 6 Burpee variants at top of the levee, then carry the coupon down to the bottom for 21 reps. 3 rounds, each with 3 sets. Burpees/Curls, 8-Counts/Rows and ManMakers/Chest Presses.

    Partner up: 1 pax take the 2 cinder blocks for a farmer carry down the levee and back up, while the partner does burpees. Repeat x3.

    Now for something new: YHC has been seeing PT for hip problem. Apparently, YHC has the worlds weakest right Gluteus Medius. That’s led to lots of homework for YHC with Gluteus Activationus. Lets try it out with some PAX.

    Bridges: Heels only (toes let the Quads do some of the work). Shake your hammies to make sure they lose (don’t want them doing the work). PINCH those Glutes. That’s it. Hold it. Hold it. ACTIVATING GLUTES. Then rest. Then Up again. Repeat x8 – each hold for around 10 seconds. Then with the glutes sufficiently activated, lets try some sllllooooow squat, holding at the the bottom. AND FOCUS ON FORM. Sit, don’t lean. Hold the core tight. Let the glutes do the work. Then lets do a lunge walk for a bit. Then some more squats. Don’t know about the other PAX, but my butt muscles were feeling it. (and on the positive side – hip pain has decreased greatly in the 4 weeks that I’ve been doing this…)

    Rifle carry coupons back down, and circle up for a final round of LBCs at the flag.

    Count-off/name-o-rama for 4 geriatric PAX (Hate for the youngster of the group, Frac, at a child-like 51…). Prayers – especially for my Mom who is still trying to adjust to life on her own. Father’s Day was a tough day for her yesterday. Thanks for the kind words, guys!

  • Frac-Cycle – from Mahatma

    The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.

    This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.

    Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
    Short mosey to our starting spot – Warm Up
    SSH
    Grass Grabbers
    AbVagoda
    Toy Soldiers
    Smurf’s

    Several rounds of timer: 4 burpees

    Mosey over the levee to get things started:
    1. Baby Hill with 5 rounds of Quadrophilia

    Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
    2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
    Timmer burpees

    3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
    4. L – rinse and repeat shuttle to the right 3 rounds
    5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
    6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down

    Finished with 3 round full levee Quadrophilia sprint to the top.

    Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).

    1 minute plank and merkin finisher.

    COT – a lot to be thankful for.