F3 New Orleans

Tag: Heisenberg

  • Reindeer Games

    You know Charmin and Hokie and Tool and Sogo
    Heisenberg and Mop and Rev Sox and Belloq
    But do you recall
    The most famous reindeer of all?

    Rudolph the Red-Nosed Reindeer
    Had a very shiny nose
    And if you ever saw it
    You would even say it glows

    All of the other reindeer
    Used to laugh and call him names
    They never let poor Rudolph
    Join in any reindeer games

    Then one foggy Christmas Eve
    Santa came to say
    “F3, with your fitness so fine
    Won’t you do some burpees tonight?”

    Then how the reindeer loved him
    As they shouted out with glee
    “Rudolph the Red-Nosed Reindeer
    You’ll go down in history”

    The Warm Up

    SSH – 25

    Imperial Walkers – 20

    Peter Parkers – 20

    Grass Grabbers – 20

    Hillbillies – 20

    Reindeer Games

    The Pax split up into two teams of 4:

    Mop, YHC, Tool, and Heisenberg vs. Charmin, Sogo, Hokie, and Belloq

    The teams will play the reindeer games while one pax member plays the role of Rudolf. He misses out on the reindeer games while doing burpees. Finish 30 burpees and tag another pax member to take your place as Rudolph.

    Game One

    F3 dodgeball – standard dodgeball but once you are out, you hold plank or do merkins until a teammate catches the ball and you can reenter the game. The team with the most players out at the end of 9 minutes loses. Each team had one player out so dodgeball was a tie.

    Game Two

    Rarajipari – get your team’s baseball to the dog park statue only using your feet. Once you get to the dog park, travel back to the top of the largest hill. You can’t kick the ball twice in a row. Team Belloq wins game 2 by climbing the hill first.

    Game Three

    Ultimate Frisbee – standard Frisbee rules but do 3 merkins for every turnover and 5 merkins when you are scored on. Team Belloq wins game 3 at a score of 2-0.

    Game Four

    Merry Christmas Ya Filthy Animals Race – Relay race: bear crawl round one, crab walk round two, duck walk round three. Race down to the cone like an animal and back. First team to finish wins. Team Mop wins game 4.

    Mary

    You can’t skip Mary on Christmas Morning

    American Hammers – 20

    Hello Dolly – 20

    Flutter Kicks – 20

    Penguins – 20

    Circle of Trust

    Count off, Name-O-Rama, and announcements. Remember to pray for all those who are alone or experiencing loss this Christmas season. Find a way to bring family and community to someone who is on the outside. Pray that we will continue to push one another to improve in 2020.

    -Rev Sox

  • Born in the Shadows

    9/16/19 – Mothership

    Another Saturday morning, another Friday Night decision to choose the gloom over old habits.  

    A warm and inviting morning of about 40deg met the pax and everyone loved it. Greetings and disclaimer, mosey to the peristyle for warmups.

    WARMUP

    Mix of arm circles, grass grabbers, squats, round robin merkins (all pax holds plank while each pumps out 10 merkins in succession, complete the circle). 

    THE THANG

    Mosey to the base of Roosevelt Mall. Using the concrete benches – 10 box jumps, run to next, 10 incline merkins, all the way up mall. Plank for 6 at the practice track. 

    Practice Track – Partner up. Catch me if you can, one lap. 
    Keep your partner – double up with another set of pax partners. (we had 10 total pax, evenly split to two lines of 5, do not recommend going over 5) The exercise is Bear Crawl Inch worm. Make two lines in plank position, hands lining up behind feet of pax in front of you.  Pax at rear bear crawls to front of line, holds plank, next pax at rear bear crawls to front, holds plank… keep going. Half the football field. Cause why not. 

    Count to 20 for a breather (quickly). Back to your original partner. 200 squats. Set of 20 while partner holds a tree (Al Gore). 

    Mosey, listen to the mumblechatter, recalibrate, make a democratic decision to take the long way. All will celebrate. Back to the great lawn.  Tclaps to Triple shift who led some mary while six was swept. 

    Great lawn for 11s.  LBCs and Bonnie blairs across the lawn. Finished exactly on time. Mosey to flag, circle up. 

    Thanks to whoever tracked, we ran 3.6 miles with the workout. Tclaps to all. I didn’t exactly intend on it being quite so long… oops. We did some serious work. So for those who completed all the above… Respect. 

    THE NOTE

    A special huge shout out to F3 Kansas City!

    YHC was out in Kansas City for work this week and it’s worth mentioning how re-energizing it is to visit another outfit.  When I reached out, their lead, Blistex, went out of his way to organize with other pax.  Someone went out of their way to give me a ride from the hotel to beatdown, and some one else covered me for the ride back – every morning!  Just awesome that the beatdown means so much and the spirit of F3 would connect people to go so out of their way, for a stranger, to workout on a freezing cold morning, in the gloom. I mean how totally weird, and awesome is that?? I hope we NOLA Pax are representing ourselves and treating our visiting brothers even half as well. 

    Our F3 brothers founded their pax just in April of this year and they are already big enough to be holding steady AO’s 6 days a week.  Their push and their attitude was great to see and a solid reminder of just how needed, beneficial, and empowering F3 nation is. You’re not just showing up for yourself, even though that’s how it starts.  Once your life vest is on and you’re hooked, you’re showing up for the next man. For your neighbor. For some one who needs this just as much as you, but hasn’t started yet. 

    Speaking with one of the KC founders – Tapps (a great example of the F3 spirit) – he talked about how just like when you’re born in the hospital, you don’t get to chose your name, when you’re born in F3 you don’t get to chose your name.  You earn it by showing up and going through the pain of birth (or beatdown) and getting named by your new F3 family. So we are all born in the shadows, in the gloom. That’s the start of the new us, committed to being a little bit better, every day. 

    Thanks for the F3 community. Thanks for letting me lead. Thanks to the gloom. 

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • Sunday Funday

    Nov 3 2019

    Once again the Renaissance crew gathered in the gloom.

    T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.

    WARM UP –
    I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.

    THE MEAT –
    An improvised four corners.
    First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
    Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
    Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
    Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.

    Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.

    THE POTATOES –
    Run/Mosey to back of NOMA. 5 sets OYO
    one set =
    Assume the people’s chair, do 10 air presses
    Down to merk position for 5 donkey kicks
    Then Balls to wall, do one hand stand press, or count to 10
    rinse/repeat

    Side note –

    As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.

    I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.

    Thanks for letting me lead

  • Can I get some more legs…..?

    So, YHC was happy to finish the 9/11 memorial on Friday at Wolfpack Mountain.  100+ Flights of stairs, 30# in rucksack.  For the PAX doing this with backpacks and weights it took us approximately 50 minutes to complete.  It was the least we could do to honor the first responders who made the ultimate sacrifice that day.

    Later at Coffeetaria my legs were already feeling the effects of all the stairs and weights.  YHC joked at his Q at Mothership the following day YCH was going to do an upperbody only beatdown.  The PAX can decide how that turned out.

    On to the beatdown!

    Mosey to Peristyle for Warm Up

    • IW IC X20
    • Alternating Open Gates IC X20
    • Toy soldiers IC X20
    • Self Love IC X15

    Mosey to street in front of Storyland for Indian Run to Fountain

    At Fountain circle up for Red Hot Chili Pepper:

    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Let’s grab some water to stay hydrated.

    Next, mosey around NOMA to first bench at start of Roosevelt Mall for a little Route 66:

    • Body Bag Builders which is a 8-count body builder with a mountain climber thrown in start at 1 rep at 1st bench upping 1 rep at each succeeding bench up to 11 Benches for a total of 66 reps.

    Mosey to Practice Track for Dirty McDeuce:

    • Wide Merks X12 I/C
    • Total Lunges X12 I/C
    • Gas Pumps X12 I/C

    1 lap around Practice Track

    • Right Leg Up X12 I/C
    • Speed Skaters X12 I/C
    • Hundreds X12 I/C

    1 lap around Practice Track

    • Left Leg Up X12 I/C
    • Monkey Humpers X12 I/C
    • Toe Taps X12 I/C

    1 lap around Practice Track

    Running out of time so going to have to cut the Dirty McDeuce short.  Mosey back to flag.

    Count-off, name-o-rama, announcements, and prayer. 

    Thanks for letting me lead!

  • 44 Minutes of Yoga and 1 Burpee

    Attendees: (9) Abacus, Belloq, Catfish, Chips, Fracsac, Gideon, Heisenberg, Hokie Pokey, Sogo (+1) Dog (DJ Diver)

    YHC wanted to plan his second Q carefully after he personally perceived his VQ at Okwata over a year ago a failure. With Catfish in the PAX on Sundays, you don’t want to be remembered as the guy who bored him to the point that he decides to do burpees because you haven’t challenged him enough.
    I have been hinting that it would be a workout of yoga and when they saw me arrive in my favorite Lululemon shorts, I could see that the 8 other men who got out of bed this morning were worried we’d be stretching for 44 minutes with 1 burpee to make it count as a Sunday morning beat down according to Fracsac; however, I had a road trip in mind…
    Started with the disclaimer and circled up the 8 around YHC in the 85° gloom to start the workout.
    Warm up:

    • Abe Vigodas x 10 IC
    • Grass Grabbers x 10 IC
    • Sun Gods forward x 10 IC
    • Sun Gods reverse x 10 IC
    • SSH x 20 IC
    • Peter Parkers x 15 IC
    • Parker Peters x 15 IC
    • Recovered to our feet


    The Track Thang: Moseyed to the practice track and planked for the 6. Bataan Death March with 3 burpees x 2 laps for 800 meters total.


    The Foundry Thang: Moseyed to the Foundry for 8 stations one full cycle

    • Station 1: Snake Jump
    • Station 2: Big Boy Situps
    • Station 3: Run to track with 3 burpees and return (timer)
    • Station 4: Pull up
    • Station 5: Dips
    • Station 6: Irkins
    • Station 7: Derkins
    • Station 8: Flex Arm Hangs


    The Wall Thang: Mosey to our wall on NOMA and plank for the 6. During plank, YHC held an informal poll to determine name for next exercise. Sunday Mornings or Sunny Sundays? Sunny Sundays was unanimous so we proceeded to do Sunny Sundays.
    Sunny Sundays were brought to us by Gideon from our brethren in Austin. The cycle includes the following:

    Squat with back against the wall in a chair position. 10 air arm presses while holding chair position.

    Go to all fours with hind side to wall for 5 donkey kicks.

    Hold fifth donkey kick and walk legs up the wall into a handstand. Do one handstand body weight press. We rinse and repeated twice for a total of 3 cycles.

     
    The Mary Thang: Moseyed back by flag and circled up for a little Mary:

    • LBC x 25 IC
      • Box cutters x 20 IC
    • Count off
    • Name-O-Rama
    • Announcements
    • Intentions

    Knowing we have a new Iron PAX challenge starting Monday and given the clues to add construction equipment to the back of my truck over the coming week, I decided to go cardio heavy on our workout.

    We lost Chips on the way due to a quick break and unfortunately I didn’t give him my plan so he ran around NOMA until we returned. T-Claps to Chips for not giving up. Also, T-Claps to Gideon for a beastly Flex Arm Hang which to be fair was done during Catfish’s turn to be our timer, but I still think his effort was outstanding.

    Thank you all for the opportunity to lead these incredible men as we start our week. Remember safety and hydration in this heat.

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • 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

  • Competing in the only race that matters

    “Without change something sleeps inside us, and seldom awakens.” – Frank Herbert

    Saturday the Mothership and the Muscleship competed. A workout was drawn up, and the groups pushed themselves and their teammates to finish. It was like any other day. All paid the same price, and all got the same result: sleep, sweat, comfort were offered in return for change, improvement, fulfillment. This workout was different, but exactly the same; all competed, and all reaped the rewards.

    In this era of participation trophies and certificates of completion, it may sound trite to say there were no losers. You might even shake your head reading that sentence. In any competition, someone must win, and someone must lose.

    Everyday we compete against the forces that would detract from who and what we are: complacency, laziness, disengagement. Everyday, we take a step toward winning that battle when we rise early and trade in our warm comfortable bed for a chance to change, be better, seek fulfillment. Everyday is another step in winning the only race that matters. Everyday we take that step, we’ve taken a step toward victory.

    For one year now, minus some time on the shelf here and there, I’ve been taking that step. It starts off small enough – show up for some kind of workout out on a Saturday morning and be absolutely destroyed by Disclaimer. That’s how it started for me at least. It felt like the only thing I did right that day, one year ago, was show up. It definitely did not feel like a victory. But urged on by others, I showed up for a few more. And then a few more. And all of a sudden, I was showing up all the time. And things got a little clearer. And the fight became a bit easier. And I began to feel like I was winning it.

    And I’m not the only one. I watch you all improve daily. You inspire me. I watched Angie’s List crank out 25 pull-ups without stopping Saturday. While an accomplishment on its own, that’s not the crazy part. By his own admission, he could not do 1 when he started F3. How’s that for change?

    On Saturday I watched guys do extra to help those around them, not to win a competition. I watched slower guys move faster and faster guys push harder to help the slower guys. At any given workout, I’m the slow guy, the fast guy, or sometimes both at the same workout. But I’m not racing Douille (who I believe was first to finish in our group) or Catfish or Screwtop or any of the other guys who probably ran a faster mile than I could have while fresh. I’m racing against complacency, laziness, and comfort. We all are, and it’s the only race that matters. On Saturday, that battle was won by all.

    Thanks for a great year of helping me fight that battle daily. – Kuch

  • Renaissance Five & 100% Coffeteria… and a burpee complaint???

    Renaissance Five & 100% Coffeteria… and a burpee complaint???

    What Warmup

    After watching FracSac come in hot at 05:59:59 yours truly greeted the group/disclaimer and invited them to mosey to The Foundry

    The Thang ~ Parts 1-3 and then Part 4

    Upon arriving at The Foundry, I informed our guests that Sunday Renaissance visits typically involve two stops… The Foundry and The Track

    At the 1st stop we would end up doing three rounds with 5 stations

    Round 1 ~ Station 1 is the timer. The 1st Pax will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5, Hanging from Monkey Bars, Dips at parallel bars, box jumps over under the covered area (3 heights to choose from), and big boy sit ups

    Round 2 ~ Station 1 is the timer and like round 1 and 3 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5 were, Merkins, Al Gore Tree huggers, dips from bench and 180* squat jumps.

    Round 3 ~ Station 1 is the timer and like rounds 1 and 2 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2-5 were row ups (pulling one’s self up to parallel bars), Burpees (there “may” have been some grousing heard insinuating Q did not realize he duplicated burpee stations), snake jumps (lateral ski jumping over the snake like balance beam), and planks.

    Part 4 ~ We Moseyed to the Practice track where we started with 10 more burpees and then ran backwards 100 meters and enjoyed more burpees (just 10). Yours truly then got arguably over zealous with a 100 meter lunge segment…. we aborted around 50 – 60 meters to Mosey back to the Flag with a “Circle the Six at the Bridge” and then continue on to the flag.

    COT

    We lifted up Bell Hop, as is the custom at almost every AO, along with all others dealing with medical struggles and Cancer (Rudy’s Dad, Angie’s lists Mom).

    Coffeteria

    100% attendance where two breakfast “bowls” were ordered by Catfish & Da Parish (one in the know with a. grilled biscuit and a “new visitor” to Cafe Navarre who ordered toast).

    Nutrition plans & diets and IF discussions were enjoyed by all

    Thank you all for who you are and how you motivate me on a daily basis to become a better man, husband, father, brother, son, friend and work!