Easter Reflections – each pax shares 1
Mosey to Children’s Museum
Coupons x3 spots x 12 reps + 5 burpees
12 overhead press start, middle, end of bridge
12 squats
12 bench press with feet up
12 kettle bells
12 step overs
12 curls
Bear crawl Easter egg hunt
Sunday Mornings
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!
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
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
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
53 degF 81% RH 4mph SE
Beautiful conditions for YHC’s Renaissance VQ
I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.
6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.
Disclaimer at 6:30 provided and to work we went.
Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)
11s of Motivaters and Burpees
Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
Mosey to the second trash can and back, some were brave enough to touch it
Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)
To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops
Traditional Sunday Mornings 3x
COT
RCR, OMM, IOM – just sign up, everyone needs a t-shirt
Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts
Happy to have the opportunity to lead. Look forward to more.
Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
SYITG
Warm up
IW 25, grass 15, windmills 10, ssh 25,
Bat wings (arm circles, over head claps, seal claps, Moroccan night club)
Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ
Time Killer
2 burpees at each light pole stopping at 10, return to fountain
AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
Black Result
• 1: Subtract 2 from the base number (minimum of 1).
• 2: Add 2 to the base number.
• 3: Halve the base number (round down).
• 4: Double the base number.
• 5: Perform the base number PLUS a 30-second plank hold.
• 6: Perform the base number MINUS 1 and add a push-up to each burpee.
We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
Wall Angle Stretch
Sunday Mornings
Prayer for intentions and serenity
On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!
Arrival:
A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.
The Warm-Up:
In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,
Mosey, stop for 10 Grass Grabbers.
Mosey, stop for 10 Abe Vigodas.
Mosey, stop for 10 Low Slow Squats.
Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
By now, the pax had the look of men who knew they were in for it.
The Beatdown:
Cue the ’80s hairband metal. It was time to work:
Upper Body Circuit (3 Rounds):
Station 1: Pull-Ups
Station 2: Dips
Station 3: Merkins
Station 4: Hanging Pulls
Station 5: Dead Hang
Station 6 (Timer): 10 Burpees
Pax worked nonstop until the timer finished, because rest is for the weak.
Lower Body Circuit (2 Rounds):
Station 1: Bobby Hurleys
Station 2: Side Straddle Hops
Station 3: Squats
Station 4: Split Lunges (Left Leg)
Station 5: Split Lunges (Right Leg)
Station 6 (Timer): 10 Burpees
The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.
Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
