F3 New Orleans

Tag: Kenner Brah

  • Westward Ho—down R.E.S.P.E.C.T – from Bolt

    Warm-o-rama
    SSH (25), Abe SLOWgodas (12x), arm circles forward/back, seal claps, overhead claps(all 20x), self love (10); Toy soldiers, Hillbillies (15x)

    Frac rules enabled (plane coming in=pause the current exercise for 5 burpees then resume whatever was going on (2X)
    Rochamburpees
    winner does merkin/loser burpees and ties both do merkins, reps equal to round (10 rounds)
    Everest(up/over/back the levee):
    Lunge up one step, perform 1 squat, lunge up with other leg, perform 1 squat.
    Side straddle hop burpees:
    Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees (5 rounds/10 burpees)
    Planks Jacks (ICx50, Duh!?)
    Escalator:
    10 jump-ups, 20 burpees, 30 merkins
    Chumbaburpee:
    SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
    Tie Fighters
    Baby Arm Circles in a lunge position. Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force
    Mary
    Dying cockroaches 50x, again—Duh!?)
    Wife Pleaser-Squeezer: heels close to butt, elevate to wife pleaser but hold at the top for three count-lower to ground=1, rinse repeat for 10, Mahatma swore his butt didn’t tingle to which I say BS—too scared to admit it!
    Bogey insisted I was gonna need a defibrillator due to my excessive panting throughout the workout to which I say, if I’m not out of breath there’s no way Triple Shift has even broken a sweat.

    COT: beyond honored to be pushed by you men and appreciate those who joined my respect misery.

  • 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

  • I made it up as I went along

    I made it up as I went along

    Continuing with the rucking theme for Bawbwa Wawa, I ventured cautiously into Kenner with two rucks and Sandy my 60lb fun bag.

    We loaded up and moved to Lakefront Trail.

    Warm up IC

    SSH 25, Imperial Walkers 25, Windmills 15ish, Peter Parkers 15, Parker Peters 15, Plank Jacks 15 – or something close to this

    Movement Begins

    Grab Sandy or Sweetness (Frac’s 60lb Funbag) or choose to push Vagabond’s industrial dolly loaded with cinderblocks. We stopped and swapped the coupons at the half-way point #2.

    Grinder #3

    In the parking lot we did some tabata 40 sec work 20 sec rest

    Ruck Curls, Ruck Press, Ruck Squat, burpees, Ruck Curl/Press/Squat, burpees, Flutter Kicks holding ruck. Tclaps to Vagabond who forgo a ruck and used a funbag for most of the PT.

    Burpees on the Pier 4,5,6,7

    We headed to the fishing pier for some more burpees. 10 burpees at each point. There were some complaints about doing burpees in fish guts, but we did them anyway.

    Head for Home #8

    We rucked back to the start and finished in 59 minutes so time for 10 more burpees.

    COT, – Count off, nam-o-rama, annoucements, intentions , prayer

    We headed to City Park to supervise and provide encouragement to those that were cleaning up.

  • Holiday Sweet 16 Countdown

    Warmup:  SSH, Windmill, Hillbilly, Imperial Walker, Peter Parker, Parker Peter, Alternating toe taps, Arm Circles

    Moseyed across bridge and back to base of concrete apron across levee

    THANG: On December 16th, we counted down from 16 reps apiece in each circuit (16, 14, 12, 10, 8, 6, 4, 2)

    • Burpees base of levee
    • Lunge walk up levee
    • Wall alternating hand plank-ups at top of levee on pumping station levee wall
    • Chair air presses
    • Big bois at base of other side of levee
    • Return to start

    Circle up to close:

    • Modified jack webb with merkin and superman
    • Ring of fire:  Al Gore + Imperial squat walker
    • Ring of fire:  Monkey humper

    Mary:  Freddy mercury, Boats, V-ups, LBCs, Flutters, Dying cockroach, Plank 60s COT, sharing and prayer for us to be better men and to think of one person we could help (make a difference for) during the holiday

  • Look Mom! I’m Three!

    YHC turned 3 in F3 years on November 11th, but he forgot of this momentous day last month. Having his memory jogged a few days, his next Q at Whoppie on December 2nd was set as the day to celebrate. And there is no better way to celebrate one’s third anniversary with F3 than a workout fit for a three year old.

    Warm-Up

    SSH – 33

    Peter Parkers – 20

    Imperial Walkers – 20

    Annies – 20

    Batwings – 60 arm circles

    Smurf jacks – 20

    The Thang

    Diego – the Pax moseyed a distance from the flag for a new Diego themed workout. The Pax needed to travel and for Diego’s animal rescue. On the way, the pax needed to travel to the flag by blending in with the animals in the area. Whatever animal name shouted out by the Q would be the exercise the Pax would need to do as they traveled to the flag. The Q alternated between calling out bear crawls, duck walk, alligator crawl, and crab walk.

    Dora – standard Dora with 100 burpees, 200 LBCs, and 300 jump squats as one’s partner ran up and over the levee while the other knocked out the exercises

    The End

    The Alabama Motivator

    Run – the Pax ran to the end of the bridge for a prayer of praise to the Creator for the beauty of His creation

    Run – the Pax ran back to the flag for the Count-Off and Name-O-Rama

    It’s been an incredible three years of F3 with the best friendships a man could ask for, physical testing like I never expected to be able to endure, strength for life’s journey outside of F3, and the endurance to push through pain and injury. Thank you men for three years!

    Rev Sox

  • Joyful Joyfish (The Joy 2020-11-30)

    Chilly morning out at the Joy with 5 PAX: Hokie, Chips, Fracsac, Kenner Brah, Catfish (Q).

    Started with the quick standard warmup – Abe Vigoda, Grass Grabbers, SSH, Imperial Walkers, 8-Counts.

    Grabbed blocks and paired off for a Farmer’s Carry Dora (100 burpees, 200 overhead claps, 300 flutter kicks (2 is 1), while partner did a farmer’s carry with two coupons between light posts). Once done, did some curls in cadence to keep the arms a’ burnin’.

    Next, PAX lined up near bike path for solo OYO exercises. Rifle Carry up the levee, then 40 chest presses, 30 curls, 20 thrusters, 10 blockpees (all 1 is 1). Rifle carry back down.

    Lined up on grass east of path for Lt. Danger – Incrementing Lunges (2 is 1), squats, and merkins (all with block). Incremented in 2s.

    Back to starting zone, Block Webb for the finish. CoT. Coffeeteria at Panera.

    My first attendance at the Joy. Great spot, great times, great weather!

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • The few at the View

    3 total PAX, a beautiful moon, plenty of stars and mosquitos

    Mambi, Pappa Smurf and I, Da Q.

    Planted FLag, Warmups
    Mosey to the benches

    Circuit 10x
    TIMER – Run Backwards up the levee from the bike path, 10 Merkins
    Step ups on the bench
    Dips on the Bench

    After that – Run parallel on path, 4 count to 10 Drop and 1 pax calls exercise for 10 reps. Repeat back to the flag, for COT
    LBC, Penguins, Carolina Dry docks, Hand Release Pushups, Dying Cockroach, single leg wife pleasers,2 min plank

    COT
    Wrap for the day