YHC arrived at the AO a little early to put some miles in to continue preparing for the half marathon coming up in October. After 2 miles, YHC made it back to the flag to see what other Pax were there. Upon finding only Hokie Pokey, it was decided we would focus on running this day.
4.3 miles later, we finished up with a COT. 100% participation at coffeteria.
This Sunday was off on the right track!
SYITG
So the time had finally come. The great scepter of Q had been passed to YHC, for the first time ever – with wise words from the Q’s before, and much great advice, pomp and circumstance; I had been called to lead and could not refuse. Humbly, I accepted.
And while some historians may have differing stories… about how the burden of Q leadership was thrust hastily upon the first available, unsuspecting, member of that weeks coffeteria; or how there were no wise words, or any advice, or how the pomp mostly came from the circumstance of bad jokes and poor planning… YHC chose to see the bigger picture, to take away the more important lesson: Historians are dumb, and only believe what they read in books, or on Backblasts. So there is really no way way of knowing exactly what happened on that day except that the result was, I was an HC to Q the #Renaissance for my VQ.
In the darkness of a sultry morning, while the rest of the city slept, like so many sheep, YHC went to the AO early to scope out a few areas for our challenge – only to find a wiley Catfish who apparently had run to the site to warm up for the beatdown. Tclaps! (and consequently ran to coffeteria and then home…)
As a small digression, YHC had just spent the week in Austin on a work trip and was able to commune with the NATX AOs to stay sharp. It is a powerful and reassuring feeling to stumble in to another F3 group (in another city, in another state) and see them keeping the same commitment, the same standard, to the F3 code. Our brothers are out there just as we are here, every day.
So as we waited for the remainder of the Renaissance crew to materialize in the gloom, YHC had the eerie feeling of waiting on all the other good men, materializing in the gloom of cities all across the nation. All, ready for a new day and a new beat down.
THE THANG
The rabble gathered and YHC gave a short disclaimer sure to let all know he was not the professional he appeared to be, and a circle was made.
All IC:
x10 Grass Grabbers
x10 Toe touches
x15 Windmill
x20 Peter-Parker
x20 Parker-Peter
A quick turn around in the grass, facing up Lelong Dr, with Trees to our left, noting them as markers for first exercise (as measured on gmaps, Trees are 50ft apart):
OYO, in succession no break-
5 Burpees
Bear Crawl to next tree
5 Burpees
Crawl-Bear to next tree
5 Burpees
Crab Walk to next tree
5 Burpees
Walk-Crab to next tree
5 Burpees
Sprint distance back to start
Plank for 6
Next a mosey up Roosevelt Mall to Track, plank for 6
Partner up
Next Ex:
Catch Me if You Can – One man starts with 3 Burpees while partner runs/sprints backwards around track. When Burpees complete, sprint normal to catch partner; alternate. Tagged man goes down for Burpees while other switches to backwards run… Until tagged… Continue all around track. – 1 lap. Plank for 6
Next Ex: Move to open area of track
Keep your partner
100 Merkins/Plank combined. Alternate in intervals of 10. While partner completes merkin set, you hold plank, back and forth… hold plank for 6
Next:
200 Squats/Al Gore combined. Alternate intervals of 20 squats. While partner completes set, you hold (a tree) Al Gore, back and forth…
Next:
300 LBCs/Leg Raise combined. Alternate intervals of 30 LBCs. While partner completes set, you hold 6in leg left (or modify with legs kept in LBC position…. either way, no touching the ground till complete), back and forth.
Might have had a 20 count in here for recovery, but I’m no historian…
Mosey back to flag, stop at rear of NOMA to post up against the wall for a rest… sort of.
Next Ex:
x3 sets of following, OYO
1 set =
Peoples chair timed by completing x10 Jack Reachers
x5 Donkey Kicks (half plank type position, kicking both feet up and back against wall)
Straight in to Balls to the Wall, or Reverse Wall Stand (Kick feet all the way up, walk back if need be, doing hand stand). Do 1 hand stand press, or hold count 10. (YHC open to better name for this maneuver, or maybe one already exists).
Complete mosey back to Flag
Approx 4-5m easy stretches
All above written upon memory of YHC, the quality of which cannot be accounted for or verified. As a reminder, YHC is NOT a historian. So while no one really knows what happened on this day, or others before it, the sound of trumpets were heard in the distance at one point, and it has been said that a bevy of doves was seen above, as this VQ came to a close (whether or not those trumpets were the screeching brakes of local dump trucks and the doves were pigeons is not for us to debate). But one thing is for sure, no more Gold of showing up to another man’s Q, just to make it through. It’all Iron now.
Jokes aside – I am thankful for the opportunity to Q, had a lot of fun doing it, and I hope I presented a challenge to those who showed. Tclaps to FracSac for nudging me in and putting me on rotation. I am appreciative of the F3 brotherhood and have seen huge strides in health, fitness, and energy in just the few months I’ve been committed. Thanks to all who continue to show up daily so that we can all hold each other accountable, to be just a little better, every day. Thank you, F3 NOLA.
YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
SSH IC x 31
Hillbilly’s IC x 15
Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Arm Circles IC x 20
First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
Sprint back to Tree #1
Spoiler Alert – No luck on the Fob……
Mosey to the Foundry for Station Set #1
Split up in two groups, a group of 3 and a group of 2.
Group 1 – Merkins IC x 20 (timer)
Group 2 – 90 degrees flexed arm hang
Flapjack for 3 full sets.
Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.
Return to the Foundry for Station Set #2
Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
Station 2 – Dips – AMRAP
Station 3 – Squats – AMRAP
Station 4 – 90 Degrees Flex Hang
Station 5 – Big Boi Situps – AMRAP
Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!
COT
Count off, Name-o-rama, Announcements, Intentions, closed with a prayer to the Sky Q.
NMM
If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!
Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!
SYITG
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!
YHC arrived at the Renaissance AO about the same time as Hokie Pokey, and the assumption was we would be the only Pax to post. With time approaching 6:00 we thought about a run down the Bayou, until another vehicle came along, and with Gumby it made us three. With the threat of rain, we considered a mosey to the Peristyle, but then Abacus arrived, bringing us to four. YHC needed to bring a solid beat down to make the Sunday Funday worthwhile, so it began with a disclaimer and a mosey around Delong Drive. Circle up in front of NOMA.
Warmup all IC
SSH x 30
IW x 15
Grassgrabbers x 10
Arm circles x 20
First up – Dora 123
Partner up for the following
100 Burpees
200 Squats
300 LBC’s
Cumulative count, while other pax runs a lap around NOMA
Next up – Plank and Step ups
Stay partnered up. Pax 1 holds plank at top of NOMA steps, Pax 2 completes 20 step ups at NOMA fountain/pond. Flapjack for 5 rounds.
Total planking was 6 minutes each. Finish the beat down with 1:30 of planking, just to be sure the full 7 minutes was achieved.
COT
Count off, Name-o-Rama, announcements, intentions, closed with a prayer to the Sky Q.
NMM
YHC did not really want to do much of anything this day, but the other pax posting got this guy motivated and we made our downPainment for the day.
Coffeteria was attended by all Pax. Good times!
Thanks for posting with me and for keeping F3 alive!
SYITG
YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..
Warmup
SSH IC x 31
Abe Vigodas IC x 10
Grass Grabbers IC x 10
Arm Circles IC x 20
Mosey to the Foundry for Stations:
Run to Bike Trail, 5 Burpees and Run back (Timer)
90 degrees arm hangs (Helps with the pullup)
Big Boi Situps (AMRAP)
Rinse and Repeat
Mosey to the Practice Track
While on the way there, sudden change, 10 Burpees OYO
At the practice track
BLIMPS at each turn as we run around the track
Burpees x 5
Lunges IC x 10
Imperial Walkers x 15
Merkins x 20
Plank Jacks IC x 25
Squats x 30
Mosey back to the Flag
Mary
Flutter Kicks IC x 15
Hello Dolly IC x 15
Tin Snips IC x 15
LBC’s IC x 15
Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)
COT
Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!
SYITG
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
Grass Grabbers IC x 15
Arm Circles IC x 20
Peter Parker IC x 20
Mountain Climbers IC x 20
Parker Peter IC x 20
Thang 1
Instructions were simple….
Line up at first tree, bear crawl to the next tree and complete 5 Burpees
Lunge Walk to next tree, and complete 5 Burpees
Bear crawl to next tree, and complete 5 Burpees
Lunge walk to next tree, and complete 5 Burpees
Sprint back to first tree
YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2
Bataan Death March on Lelong Drive
Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column.
Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3
Dora 1..2..3
Partner up
100 Burpees, 200 Squats, 300 LBC’s
Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4
Shock and Awe
Some mumblechatter initially, but it didn’t last long
SSH IC x 5
10 Burpees OYO
SSH IC x 5
9 Burpees OYO
……..
SSH IC x 5
2 Burpees OYO
SSH IC x 5
At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise….
Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT
Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
SYITG
