F3 New Orleans

Tag: Kenna Brah

  • St. Joseph’s Day Run – from Charmin

    YHC took the day off of work since it was the Feast Day of St. Joseph (Jesus’s foster father). Posting in the gloom, YHC did not plan on being the Q, but this tends to happen on Running days, where everyone ends up doing their own thing.

    With Knotters going backwards, and runners going forward, it wasn’t long before YHC was approached by what appeared to be a Mummy, but ended up being someone looking to cause a little Mayhem.

    Speaking of Mayhem, the Chaos Monkey himself was in rare form, although no one is quite sure what he was doing.

    Having enough of this, and curious as to what the Knotters were doing, YHC walked over to see that Scantron and Triple were doing one thing and Rou was doing something else. Not surprised by this, YHC decided to follow Scantron’s lead.

    We all ended up back at the proverbial shovel flag to end in a COT.

    Prayers were lifted up, and the intercession of St. Joseph was asked to help us all become better men and men who search for the heart of Jesus.

  • Better late than never – from Kenna Brah

    The PAX had nearly disappeared into the gloom when YHC arrived just in time.

    Utilized the Blue padded play area for our Warmers:
    Self Love
    Arm Circles
    SSH
    Really Slow Vagodas
    Really Slow Grass Grabbers
    Some YOGA thrown in for panache

    The Thang –
    Route 66
    Burpees/BigBoy Sit Ups 1/1
    BackWards Walk between Lights
    Lunges/Freddie Mercury’s 4 CT
    Side Shuffle between Lights

    PAX Choice –
    Merkin/Flutter Kicks
    Karayoke In between lights

    Squats/Shoulder Taps
    Mosey between lights

    End/COT

  • Spontaneous Q’ing – from Kenna Brah

    Arrived to find the PAX lacking a Q ( AKA Q’less), having missed my last TWO Q appointments, I decided to jump into the vacuum.

    Mosey to the Colonnade for warm-ups
    SSH
    IW
    LSQ
    REALLY SLOW VAGODAS/GRASS GABBERS
    Pivoted to some YOGA

    Without a prepared BD, I pulled out my trusty go to plan:
    10 things 10 times, for 10 rounds
    Each pax took a exercice
    Smooth – SSH
    Heisenberg – Burpees ( Big surprise)
    Vagabond – Air Squats
    Fracsac – LBC
    Catfish – 8 Ct Body Builders
    Cheesesteak – Lunges
    Maytag – Merkins
    Mr Rogers – Should Taps
    Christopher Robin – Alternate Leg Wife Pleasers
    YHC – BB Situps
    After 5 Rounds and a stunned look on the faces of the PAX we pivoted to each HIM chooses what to do next, then it all went crazy – Trust me. It was a more than adequate way to grow in leadership, creativity and all around fitness.

    COT

  • A little this, a little that – from Kenna Brah

    It was wet and lonely, but 3 pugnacious HIMs decided acceleration was in order, so they made the best of it.

    Scantron did KOT
    Mamby and KB opened with stretches and proceeded with a series of bodyweight strength and stretches in rotation, all without much planning.
    We used sandbags and a weighted ruck sack
    10 Reps Each
    Sumo squats
    Overhead Press
    Curls
    TriCep Extensions
    Regular squats

    Yoga break and repeat above till we were done

  • Wally Run…Ruck…KnOT is BACK Baby! – from Bolt

    Disclaimer given as 10 pax gathered in the gloom with an 11th joining ruckers on the backside for a record Wally Run attendance in a while. Two pax new to the Th ruck (Thumb War and Mayhem) plus the return of Mambi/Pai Gow’s appearance on the run. All pax returning at 6:15—COT.

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • Not the Same Old Scrum Drum – from Bolt

    In pursuit of the ultimate anti-fart sack hack YHC decided to take the empty Q, and make it more likely that I would actually post in what was sure to be a chilly morn. Not wanting to do the same hum drum beat down at the Scrum (see what I did there, Frac) it was decided the pax would be treated to a full body coupon workout. Six posted, one of whom remained committed to RCR.
    Warmorama on a slightly icy warm up pad: figure four squats, Willie Mays Hayes, tie fighters, seal claps, chinooks, MNC celebrating Charmin’s return (has he co-opted Frac’s beloved MNC?), self love followed various MOT toward JPAX, switching at light posts: KnOT, lunge, high knees, skip, karaoke each direction, shuffle each direction.
    The Thang: 9 exercise full body con coupon
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    Round 1: 15 reps/exercise
    Round 2: 10 reps/exercise and upon completion 5 reps/exercise
    Round 3: 1 rep/exercise repeating nonstop, essentially making it a 9 motion rep that you keep repeating until time runs out.
    Next time we will count rounds of the 9 part move.
    YHC called for coupon return and set up a ring of dealers choice, starting with protractors, KennaBrah did something weird (shocker!), Charmin called penguins, ran out of time (next time Frac and Space Cowboy) and headed back to flag. COT with gratitude for the pax.

  • Wild Kingdom – from Space Cowboy

    At times, the Kennarie Ridge AO can be a wild kingdom in the early morning hours with the occasional coyote visit, rabbits running the fields, raccoons and possums galore, and the JP Sheriff Dept racing in and out of their Lasalle substation for their 6am shift change. Even with the recent downpours and the gloomy morning conditions, I still had every intention to roll with Plan A which involved the use of the soccer fields next to JPAX but mother nature had other plans and the wild kingdom did not disappoint. Arriving 15 min early, I decided to inspect the fields and discovered about several dozen wild ducks swimming in the soccer field “lake” and flying in circles above it. For a minute, I thought about grabbing my hunting gear and building a duck blind by the south soccer goal but my “Q” duties kicked in and I realized that I needed to come up with a Plan B in about 10 min. Plan B……

    Weather: light drizzle, 50 degrees, 21 mph winds
    Started on time with disclaimer

    5 PAX (Fracsac, Pool Boy, Kenna Brah, Madoff, and Space Cowboy) mosey to JPAX. RevSox splits off to run about 4-5 miles around the Lasalle tract.

    Warm-O-Rama:
    Samson Stretch x 6
    Slow Squats x 10
    Abe Vigoda x 10
    Open the gate right leg x 10
    Open the gate left leg x 10
    Forward arm circles x 15
    Backwards arm circles x 15
    Seal Claps x 15
    SSH x 20
    Imperial walkers x 12

    Tha-Thang:
    4 Rounds, 2 Exercises per Round, EMOM(6 min per round)

    Round 1 EMOM (6 min total)
    Burpees x 10 (later changed to x 5 after first min since Fracsac complained about 1-2 sec rest between sets)
    LBCs x 10

    Round 2 EMOM (6 min total)
    Monkey Humpers (4=1) x 10
    American Hammers (2=1) x 10

    Round 3 EMOM (6 min total)
    Merkins x 10
    Flutter Kicks (4=1) x 10

    Round 4 EMOM (6 min total)
    Jump Squats x 10
    Mt Climbers (4=1) x 10

    MARY: Freddie Mercury, LBC, Crunchy Frog, Protractor
    Mosey back to Flag to meet RevSox
    COT

  • Charmin’s Maniversary – Shitting Bricks – from Charmin

    February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:

    Posting on 2/2/22
    The Birth of my son (2nd child) in June 2022
    My Father’s Death in Oct. 2022
    Completing the Inaugural GrowRUN in October 2023
    Becoming Q-Source Q in January 2024.

    With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:

    The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x6
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps.

    Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.

    That is 2 miles for Run Cajun Run participants

    Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.

    Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.

  • Ruck-Run, or KnOT – from Kenna Brah

    4 Rucked
    A few others ran
    A few others KNOT’d