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  • And the theme is…

    And the theme is…

    YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….

    0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20
    Grass grabbers IC x 10

    Dirty Mac Deuce…with a Renaissance twist
    All exercises are 4 count x 12 unless noted otherwise
    Round 1
    10 Burpees OYO
    Merkins
    American hammer
    Squats
    Run a lap around NOMA

    Round 2
    10 Burpees OYO
    Shoulder taps
    LBC’s
    Lunges
    Run a lap around NOMA

    Round 3
    10 Burpees OYO
    Derkins
    Freddie Mercury’s
    Low slow squats
    Run a lap around NOMA

    Round 4
    10 Burpees OYO
    Floyd Mayweathers
    Big Boi sit ups
    Step ups
    Run a lap around NOMA

    During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!

    Mosey to the Big Lagoon bike track for…

    Bataan Death March
    Single column Indian run where last man drops for 3 Burpees and runs to the front.
    Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.

    Split up in two groups
    Station 1 – Merkins IC x 20 (timer)
    Station 2 – Flexed arm hang at 90 degrees
    Flapjack and rinse and repeat

    Mosey back to NOMA
    RL Step ups IC x 10
    Dips IC x 10
    LL Step ups IC x 10

    COT
    Count off, name-o-Rama, announcements, intentions, closed with a prayer.

    NMM

    If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!

    Thanks for posting with me today!

    SYITG!

  • Running Games? I Thought You Said Fun ‘n’ Games!

    The mumble chatter started the previous night at the successful meet n greet campaign party for our very own Hammer about the fact that if Turbo had the Q for Saturday, then it was either fun n games or, more likely, plenty of running, much to the consternation of more than one PAX both present and away. While, in a sense, fun n games were in fact afoot, today was a run day!

    WARMORAMA

    x20 IC:

    Seal Jacks

    Imperial Walkers

    Toe Touches

    THANG

    Mosied westward down the lakefront for a stretch before we stopped for some merkins. Continued up Marigny and stopped for some Mountain Climbers. Finished up at the Marsh where we partnered up for a little competiton.

    4 4 minute rounds with a running total per team:

    Round 1- P1 SSH while P2 runs to opposite side of the court and performs 2 Burpees

    Round 2- P1Butt Kicks, P2 2 180 degree hops

    Round 3- P1 Lateral Hops, P2 2 Tuck (Squat) Jumps

    Round 4- P1 imaginary Jump Rope, P2 2 Bobby Hurleys

    In between each round was 30 seconds rest, 1 minute of Plank, and 30 more seconds of rest. Teams that scored under 82 total points (all?) dropped for 10 penalty burpees.

    Next, the Pax split evenly and competed head-to-head in a relay race from one end of the court to the other. The Odd numbered team performed another set of 10 penalty burpees. YHC must note that never has he seen such an intense show of drive and performance from every man at the same time as was displyed during this race!

    Same teams did a double-line Indian Run back to the Lakefront, where the PAX planked for the 6, followed by a slow mosy before an all out sprint to the flag.

    COUNTORAMA

    NAMEORAMA

    Naming of FNG Black Cat. Welcome brother, better late than never!

    Phoenix prayed us out.

    T Claps to Turbo Tax for a well put together, high intensity beat down. It’s always a privilege to follow a great leader. Who says running can’t be fun!

  • Gipper before Gnarly

    “It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of Light, it was the season of Darkness, it was the spring of hope, it was the winter of despair, we had everything before us, we had nothing before us, we were all going direct to Heaven, we were all going direct the other way…”

    Yes, and us polite Northshore`ians would face the uptowners guillotine late Wednseday night. So an easy workout was the call for Wednesday morning.

    Here is how it went:

    disclaimer

    warmup ICx20: ss hops, toe touch, arm circles, good mornings, imperial walkers, high knees, butt-kicks, smurf-jacks

    mosey to the Taj-Mahal: circle up around the flag pole for a ring of fire – pushups and bear crawl clockwise, pushups and bear crawl counter clockwise.

    step over to the nearby “Grassy Knoll” for 10 sprawls and 10 roll-ups

    mosey to the Justice Center parking garage top for a deck of cards routine – using: clubs to do crunches, hearts to do hillbillys, spades to do squats, diamonds to do merkins, joker to do wife pleasers. When a “2” card turned up, we did a 2 minute plank

    mosey back to the flag as time expired.

    Shooter prayed us out with a good one.

    Thanks guys – it’s always a fun Wednesday morning at The Gipper.

  • 3 PAX, 1 Homeless, 1 Turtle, & 1 Rooster

    Hurricane Barry was hovering over the coast of Louisiana on Saturday. Not knowing if we were going to have Sweaty Bells on Sunday morning, YHC and Willie were having some whiskeys at their friend’s, Paw Patrol’s, house on the previous night.

    Our whiskey lineup on Saturday night!!!

    After many rounds of scotch and bourbon, YHC looked over to Willie and asked if we should have Sweaty Bells next morning. Willie’s response was – “Sure.” YHC posted on Mumblechatter about Sweaty Bells would be still on. Thanks to Tinkles informing YHC about the gates at the Fly were closed. YHC made a change on the AO to where the PAX normally meet at the Skinny and Birdcage. At 6:30 a.m., only one brave soul weathered through Hurricane Barry and met YHC at the shelter for a 45 minutes beatdown. It was an interesting morning. JV and YHC showed up at the shelter. First, we saw a turtle. Then a homeless guy was sleeping on one of the benches the entire time. Finally, a rooster was wandering around the shelter with the PAX for the entire 45 minutes.

    Warm-ups

    SSHs x 20 IC

    Forward Arm Circles x 10 IC

    Backward Arm Circles x 10 IC

    Toe – Touches x 10 IC

    MCs x 20 IC

    Peter Parker x 20 IC

    Parker Peter x 20 IC

    After warm-ups, PAX did the following: 10 right-leg and 10 left leg step ups with the bell, Curls x 10 IC, decline plank from the bench and pull the bell from left to right and right to left 15 times, Low Slow Squats with the bell x 10 IC (Willie showed up at this point and joined the PAX), 15 right leg and 15 left leg power ups with the bell, BLIMPS with the bell around the shelter. Because of the ISI Challenge, YHC modify the “M” as merkins to pulling the bell from left to right and right to left 20 times in plank position.

    After the Blimps, each Pax started with 11 thrusters on one end of the shelter. Then bear crawled to the other end. Then moseyed back to the beginning and did 10 thrusters. Rinse and repeat with 9, 8, 7, 6, 5, 4, 3, 2, 1 thrusters. In total, each PAX toughed out at least 2 minutes of bear crawling and 66 thrusters. Then each PAX did 15 dips in cadence followed by 10 clockwise halos with a curl in between and 10 more halos and curls in the opposite direction.

    At the end of the workout – PAX completed more than 7:00 minutes in plank position for Day 14 ISI challenge.

    Round of Mary

    LBCs with the bell x 15 IC

    Flutterkicks with the bell x 15 IC

    Dying Cockroach x 20 IC

    Penguins x 20 IC

    Hello Dolly with the bell x 15 IC

    American Hammer with the bell x 12 IC

    Finished with workout with some legs and arms stretches.

    COT

    Count-o-Rama 3 PAX, Name-o-Rama, announcements, and intentions. JV, Willie and YHC all made it to coffeeteria at PJs. Once again, thanks for the opportunity to lead.

    SYITG

    King Kong

    3 Strong PAX looking forward to coffeeteria!!!

  • Rooster wants in

    I was about to go to bed on Tuesday night but I decided to check the Q in the AM and man was I disappointed to see that no one had signed up yet. So I took the Q and planned a run free beatdown in prep for the Gnarly Nutria later that night.

    The Humidity was ridiculous today.

    Jogged us over to the bandstand. Here we did a warmup SSH x 20, Lunges forward and backward x 20, Peters x 20, Merks x 15, Mtn CLimbers x 20, and Imp Walker Squats x 21

    Then we jogged over to the row bars.

    At the row bars we did Row x 20 as the count: other stations Burpees, Dying Roaches

    Then we hustled back to the bandstand. Here the rooster made his presence known. Lots of good mornings from that guy. We definitely wanted in on the circle. I wanted to save my legs for the Gnarly Nutria so we focused on core.

    PLANK O RAMA: 40 secs on the clock – 12 sec break I used a clock timer instead of counting cadence…Regular, Shoulder Taps, ABC Plank Jacks, Toe Touch, Parker Peters, Bear Crawl Jump, Plank Walk Reg, Glute Bridge with Leg Raises, Elbow Plank Punch, JLOS

    MARY: Again I used the clock to keep time on the activities. Hip Dips Left and Right, Fire Hydrant, Donkey Kick, Y T W, LBT, Bow to Superman, Russian Twist, Knees up with rotation, Full Dead Bug, Slow Bicycle O Mary, Low Country Crab

    We had just a few min left so we went to the benches: Dips, Delcine Toe Taps, and Bulgarian Slpit lunge L/R.

    Then we moseyed back to the flag – still getting heckled by Rooster.

    11 PAX in prep for the Gnarly Nutria!

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • It Burns, Burns, Burns

    I suppose the morning began like any other summer day in NOLA. Which is to say 80+ degrees before the sun rises and the air felt like eating a hot cup of gumbo. In the sun. After a half marathon. But today being a high holy day on the F3 NOLA calendar, we were keenly alert. And sure enough, one of the four PAX who braved the punishing morning conditions at Popeyes spotted a Nutria emerging from the brush. Fortunately, since there was no sun, there was also no shadow to see, and as (nouveau) legend has it, we can all rest assured that we will NOT have six additional laps at the Gnarly Nutria this evening.

    Warm Up

    Long mosey, including a double parking lot weave, continuing to the grassy knoll (and by knoll, I actually mean a complete flat piece of ground) just west of the Giant Gazebo in the center of the park.

    Exercise x Reps
    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    Arm Circles x 10/10
    Abe Vigotas x 20

    Short mosey to what the Popeyes faithful refer to as the “Clock of Death”.

    Hands of Time

    PAX on their 6, heads toward the center of the Clock of Death, legs up at 90 degrees, hands under your rear. Drop straightened legs to 10 degrees and hold as PAX counts off aloud in a circle pattern:

    Time x Rest (in Seconds)
    60 x 10
    60 x 10
    60 x 10
    40 x 10
    40 x 10
    40 x 10
    20 x 10
    20 x 10

    Ring of Fire

    PAX remains in the center of the Clock of Death. One set of exercises, followed by a run around the interior circle, continuing on to the next exercise. All exercises completed = one Ring of Fire.

    Exercise x Reps
    Merkins x 15
    Jump Squats x 15
    Big Boy Sit-ups x 15
    Monkey Humpers x 15
    Russian Twist x 15

    Unfortunately, time only allowed for 1.5 completions of the Ring of Fire, but no PAX was lacking for sweat, and every PAX appeared to be lacking for breath.  All in all, we clocked 2.42 miles…

    Mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

  • Jumpin’ Jack Flash

    (Belated Post from 7.12.2019)

    We worked out in a crossfire (almost) hurricane. The PAX howled in the drivin’ rain (sprinkle). But it’s all right now…

    Warm Up

    Micro mosey over to Grass Sticker Field.

    SSH x 20
    Mountain Climbers x 20
    Imperial Walkers x 20
    Grass Grabbers x 20
    LBCs x 20
    Self Love x 10

    Bear Crawlathon ‘19

    Mosey to the power station along the Uptowner track. The mission was to complete a Bear Crawl Indian Run back to the rock pile (wash, rinse, repeat for approx. 1/8 mile) including the following exercises:

    Merkins x 10
    Russian Twist x 10
    Shoulder Taps x 10
    Hello Dolly x 10
    Plank Jacks x 10

    Micro mosey back to the flag
    COT
    Numberama
    Namearama
    Announcements
    Prayer

    This being YHC’s very first Q, there was a desire not to disappoint. And judging by all of the grumbling, the beatdown at the Uptowner was an unqualified success.

  • Gainfully Employed (and Forgetful)

    Being on my feet over at the salon every day is no easy task and, with the Gnarly Nutria only a day away, it seemed like a good idea to give the legs a rest today.  While that may sound like YHC actually had a plan, make no mistake – this was one of those mornings where you wake up with a funny feeling that you might be the Q and, once verified, that maybe you should’ve checked that out yesterday rather than the morning of. 

    But YHC was in luck – it was a light crowd (thanks Cowbell for posting), and he had the fan-favorite ISI challenge of the month to fall back on. 8 minutes of the beatdown already planned for me! Shouldn’t be too difficult to scrounge together another 37 minutes…

    Warmorama: seal jacks, toe touches, arm circles, hillbillies, butt kicks, SSH, all x20 IC.

    ISI Plank, Part 1: 3 mins.

    Mosey over to the tunnel for a routine: x20 diamond merkins at the base of the tunnel, backpedal up to the top, x15 wide-armed merks, mosey back for x10 diamonds, and backpedal up for a final x5 wide-armed. Rinse and repeat, but with the following: Sister Mary K’s (IC) / monkey humpers (IC), big boy sit-ups / putins (IC).

    ISI Plank, Part 2: 3 mins.

    Mosey back to the trailhead for a quick round of partner suicides / squats. Then, just to make the final round of the ISI challenge a little more fun, over to the benches for a round of Freak Nasties, x20 IC.

    Closed out with a Mary of flutters, Freddie’s, and Dolly’s, all Cowbell-style and all IC x20. COT with Cowbell praying us out before diving into the final two minutes of our ISI.

    Thanks for the opportunity to lead and get my head back in the game!

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.