F3 New Orleans

Tag: Kenna Brah

  • Da Plane! Da Plane! – from Fracsac

    9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
    There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    Airplane! 10 burpees OYO

    IW x 15
    GG IC x 12
    Abe Vigodas x 10

    Mosey to the levee. Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7.

    Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:

    Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser

    Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:

    Jack Webbs

    1 merkin, 2 air presses
    2 Merkins, 4 air presses
    Continue up to 10 Merkins and 20 air presses.

    Plane!! 10 burpees

    Mambi had to choose between T and D. He enthusiastically chose D:

    Plane! Hey that’s the same plane! Overruled! 10 Burpees!

    DirtyMacDeuce

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.

    Merkins, Big boi sit-ups, squats
    Lap
    Shoulder Taps, flutter kicks, Bobby Hurleys
    Lap
    Floyd Mayweathers, tin snips, burpees IC
    Lap
    Catalina wine mixers, LBC’s, 8 count body builders IC
    Lap

    War Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
    YHC lost count of burpees…🤷‍♂️

    COT

    NMM

    -YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
    -There was a light rain that cooled us down
    -Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Shuffle the Deck – from Stiletto

    The Westward Ho always gives ya a nice breeze to go with the beatdown!

    8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.

    Warmup:

    15 Each

    SSH
    Grass Grabbers
    Imperial Walkers
    OverHead Claps
    Seal Claps

    The Thang: DECK OF DEATH!

    Face Cards are x15, Deuces are x20, Joker is x100 LBC’s

    Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
    Diamonds: Knuckle Merkins (Love you Heisenberg)
    Clubs: Squats
    Spades: Mountain Climbers

    We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.

    We went through the whole deck with 8 min to spare for MARY.

    Crunchy Frogs (Mahatma)
    Dying Cockroach (Mambi)
    10 Snips (FracSac)
    LazyBoy (HOKIE)
    Flutter Kicks (Pai Gow)
    American Hammers (Heisenberg)

    COT:

    Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.

    Prayer and Dismissal

  • Westward Ho-lotta Huffin’ – from Bolt

    Warm up: SSH 25x, Abe Vigoda 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love all 15x

    Bring Sally Up (4:00): squats, reverse lunge R/L, squat hold, air press, shoulder taps, mountain climbers, mission impossible

    5 reps, adding 5 reps to each exercise at each tree (movement between trees listed) with a mosey back to beginning:

    Round 1 (rear crab): burpee, Cracker Jacks (frog>star jump>frog), merkin, plank jacks

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (bear crawl): burpee, R/L side squats, diamond merks, wife pleasers

    Mary: dying cockroachesX25 and tin snipsX20 and 5 bonus burpees at FCOJ’s request
    Count-orama, Name-orama, announcements, and intentions

  • Margaritas on the Rucks week 1 – from Fracsac

    11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:

    Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:

    IW x 15
    Abe Vigodas x 10
    GG x 10
    AC x 10 both ways
    SSH IC x 31

    Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!

    As many rounds as you can compete in 45 minutes:

    -Ruck Chin ups x 10 with ruck held
    -8 count body builders x 10 wearing ruck
    -Flutter kicks x 10 with ruck held
    -Brickyard x 10 (#Crowdpleaser)
    -It’s squat, curl, thrust up overhead, lunge each leg
    -Squats x 10 wearing ruck
    -100 yard ruck

    With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.

    COT with Mothership

    • T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range

    • Big cleanup with F2 at City Park followed

    • Coffeteria enjoyed by many!

    SYITG

  • Go West and Burpee – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted at the new site of the Whoopie View, aka Westward Ho, located at Lake Town where Williams Blvd ends. It was a chilly 43 degrees, but dry. With shovel flags planted, disclaimer was given, then:

    Warmup with 1/2 mile mosey followed by:

    Imperial Walkers IC x 15
    Grass Grabber IC x 10
    SSH IC x 20
    Bat Wings:
    •Fwd AC IC x 15
    •Rev AC IC x 15
    •OH claps IC x 15
    •Seal claps IC x 15
    •Moroccan NC x 31

    YHC stated he committed to a Burpee Free February, to which he received looks of doubt. That’s when YHC stated he misspoke, and corrected it with Free Burpee February: all burpees in February are free!

    Circle up for 5 minutes of EMOM for 50 free burpees.

    Mosey a little closer to the point for DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, big boi sit-ups, Bobby Hurleys
    Run a lap (to the left) around the circle at the point

    Round 2: Diamond Merkins, 8 count body builders, Flutter kicks
    Run a lap, staying left, around the circle

    Round 3: wide arm Merkins, SSH, LBC
    Run a lap, you guessed it, to the left

    Round 4: Catalina wine mixers, monkey humpers, tin snips
    Run a lap, stay left!

    Mosey back toward the flag, stopping at each shelter for 10 burpees OYO at each shelter, 3 stops in all.
    At the flag, 10 more burpees OYO followed by 10 dying cockroaches

    COT

    NMM

    • The new site has a lot to offer. The opening lap was a brief tour of what was there.
    • There’s lots of visibility at this location, and that will hopefully lead to growth from sad clowns in the region.
    • T-Claps to Heisenberg and Triple Shift for making the trek out to celebrate the new site.
    • MABA is looking to hit 1 million burpees, and YHC did his part by handing out 102 to each pax.
    • Added 1.8 miles to RCR/PC

    SYITG