F3 New Orleans

Tag: Ballast

  • Brick Fest – from Rudy

    Weather: muggy, but fortunately a break between lines of rain. Contrary to Ballast’s prediction, we had a dry workout.

    My first Renny Q. YHC is usually tucked away in bed at this time on Sunday am. But with M out of town, I decided to meet the group, and pick up my Renny VQ. And what better way to do it than with one of my favorite workouts – a Brick Fest.

    7 PAX were there to watch Frac struggle mightily to park his truck. On the circle. With no other cards within hundreds of feet. Back and forth he went, valiantly trying to figure out how to get close. Then it appeared frustration got the best of him, so he just abandoned the truck and made it to the workout. So 8 PAX went to face the bacon and start a warmup. Then the 9th PAX showed up on typical Triple time.

    Thing 1: Off to the Mini, all PAX grab a pair of bricks. Partner up for Dora: 100 Merkins, 200 Floyd Mayweathers, 300 Dying Cockroaches. Heisenberg earned a quick 5 burpee penalty for everyone by asking “Are we supposed to use the bricks for Floyd Mayweathers?”. The timer is a run around the bacon (yes, with bricks) stopping for 1 Mayhem Merkin.

    Thing 2: Don’t have time for 11s, so we’ll do 7s. On top of the steps – Brickpees, starting at 6 and counting down. At the fountain, Newtons, starting at 1 and counting up. A newton is like a Floyd Mayweather (sorta), but side-to-side. Shorty of old returned, as he griped and groused about the unfairness of having long arms.

    Thing 3: Around to the back of the museum, and take a seat in the People’s Chair. And stay in the chair. Wonder Bra (yes, with bricks). Out and Up, in cadence. x20, then x16, x12, x8 and finally x4. Then (and only then) could we stand up from our comfy chair.

    Final Thing: Sunday Mornings x3. Then return to the flag where we could all finally put down the bricks.

    For the Renny-Regulars, thanks for letting me Q!

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • Name it, Burn it – from Vagabond

    Questions for reflection and change:
    what monkey are you carrying on your back
    what lie do you believe about yourself
    Something depriving you of living your best life

    [not necessary to disclose]

    write it
    burn at the end

    Medicine Choice:

    100jump ropes
    35 big bois
    40 merkins
    20 burpees
    30 overhead press
    60 plank jacks
    Bear crawl around fountain
    50 squats
    30 curls
    15 8-count bb’s
    25 derkins
    40 American hammers (2is1)
    40 step ups
    25 chicken peckers
    50 LBCs 1is1
    Sprint around museum 2x
    Crawl bear across front of museum
    15 blockees
    25 Bonnie Blaire’s

    Sunday Mornings

  • Workout Vaggy Style – from Vagabond

    Warmup

    30 reps and sprint to flag across field mosey back:
    pushups
    Sit-ups
    Squats
    Shoulder taps 2 is one
    LBCs
    Bobby Hurley
    plank jacks
    Flashers
    Lunges 1 is 1

    Pax choice
    Sunday Mornings
    Circle Burpee

  • Maintaining the Standard – from Fracsac

    10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.

    Ended with Sunday Mornings because that’s what we do.

    SYITG

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • Football and Frisbee Chaos – from Fracsac

    No Q signed up late Friday, so YHC stepped up and made the commitment.

    10 other Pax joined bringing the total to 11.

    Warmup at the peristyle with normal stuff.

    Great Lawn has vendors setting up, so mosey to field near NOMA. Set up cones to form a field with 2 end zones. Split up pax and for 4 teams. 2 teams playing football and 2 playing ultimate frisbee on the same field. Change up games midway so everyone gets a dose of both. Total chaos.

    Mosey behind Cafe du Monde for some Dora. There was something to do with running with football and frisbee which YHCs team won.

    Mosey to flag for CoT followed by coffeteria

    NMM

    Knucklehead was wearing so much bling he didn’t notice a pendant coming off. We used the last 5 minutes scouring the football/frisbee field looking for it to no avail.

    YHC tried something new, the pax were receptive, and everyone got a good workout and had some fun.

    Sign up to Q and just go for it.

    SYITG

  • Triple Respect Threat – from Fracsac

    Back Blast written on behalf of Wapner.

    This Sunday morning meant a triple respect threat at the Renaissance.

    Disclaimer given then face the bacon for a warmup.

    Time to get down to business. Da Thang:

    There are 8 benches each side of Lelong Drive for total of 16.
    Round one: 3 burpees at each bench
    Round two: 5 ‘mercans at each bench
    Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.

    At fountain:
    5 rounds of the following:
    5 dips and 20 jump squats

    Mosey to back of museum.
    Someone grabbed the frisbee
    8 count body builders IC x 10
    Sunday Mornings x 3
    Mosey back to fountain
    Penalty ‘mercans for dropped frisbee

    Back at fountain:
    Step ups x 20

    Finish with Mary and Plank

    CoT

    NMM

    Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!

    Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed

    SYITG

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • By the numbers – from Hokie

    Renny Aug 08.04.24

    by the numbers
    14 Pax
    7 Teams of two
    7 Toys
    Thangs 1,2, & 3

    Warm-o-Rama:
    10 Tempo Merkins
    10 Grass Grabbers
    10 Abe Vigoda’s
    10 Little Baby Arm Circles Forward
    10 Little Baby Arm Circles Backward
    8 Big Arm Circles Forward
    4 BigArm Circles Backward

    The Thang 1
    DORA – Timer / Backwards
    100 Derkins
    200 Bobby Hurley’s
    300 Shoulder Taps

    Pax 1 starts exercise
    Pax 2 traverses to irrigation and bag with one of our 7 toys
    switch

    after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round

    our 7 toys were

    Sandy & Sweetness 60# sand bags
    Ball buster 53# sand bag
    Ball of Hell 80# sphere
    Charlie 25# chain
    Brick 1 & Brick 2 50# bricks

    if you was not yet available, do scapulars waiting on next toy

    The Thang 2 – KISS
    between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
    * 100 merkins
    * 90 squats
    * 80 merkins
    * 70 squats
    * 60 merkins
    * 50 squats
    *
    at 7:08 head to back of NOMA to start The Thang 3

    AMRAP 3
    10 Burpees
    10 Big Boi Sit-ups
    10 Bobby Hurleys
    AMRAP 3 minutes

    of course close with Sundays Mornings