F3 New Orleans

Tag: Renaissance

  • Frac Field Day – from Fracsac

    YHC looked at the last few BBs for the Renni and saw a steady 5 to 6 Pax. This would be the perfect number to try something new.
    When 11 pax posted, YHC considered a reset but figured why not just go for it. Here’s how the fiasco went:

    Warmup facing the bacon with a Mr Rogers playlist blaring. Did regular stuff.

    Obstacle course/Stations:

    Tug of War
    Bear crawl
    Football toss
    Mayhem Merkins
    Jump rope
    Sandbags stuff
    Kettle bell swings
    Burpees

    One evolution.

    Grab the football and frisbee and head for the singing oak. Ring of fire with one pax throwing to make the oak sing. No song = 3 burpees.

    Mosey to back of museum tossing football and frisbee with 3 burpees per drop

    Sunday Mornings x 4

    COT

    PLC – IYKYK

    Good Times! SYITG

  • Weeble’s Welcome Party – from Mayhem

    77 degrees, 93% humidity, no wind
    Party of 9, including an FNG, at the Renni

    Some PAX wanted to head up and face the bacon
    Not so fast my friend
    One lap around the fountain
    Now we can head up the stairs… always listen to the Q

    Normal warm-a-rama, including demonstrations for the FNG

    Mosey to the SW side for calf raises
    Ascend via the forbidden entrance
    2 minute plank
    Low slow squats
    Bear crawl down the ramp back to the foot of NOMA
    Descending merkins down 10 steps

    Mosey to the NW side
    Grab some wall
    Wall plank hands, lunge walk to cross walk, jingle balls (never again)
    Donkey kicks, lunge walk to cross walk, low slow squats
    Wall plank feet, lunge walk to cross walk, plank jacks
    Wall sit with overhead claps

    Mosey to front of NOMA for modified 11s
    Mayhem Merkins + Big Bois, broad jump in between

    Back of NOMA for three Sunday Mornings

    COT
    Happy Memorial Day
    Welcome Weeble
    Free to Lead
    SYITG

  • Beat Down Vaggy Style – from Vagabond

    Back of museum wall work

    Moseying

    Benches at Roosevelt
    15 step ups 5 burpees
    15 dips 5 burpees

    Hill
    Derkins and ring of fire

    Sunday morning

    Mary

  • Hug your Mommas – from Fracsac

    Double Nickel week kicks off with the Renaissance! 5 Pax came together to celebrate life and to strengthen bonds through shared suffering.

    Warmup facing the bacon with many references to Star Wars and a little squat twisting.

    11 light posts with 5 burpees at each.

    Grab a frisbee and a football and mosey to the dueling oaks where each Pax honor would be on display! There were many burpees completed due to poor marksmanship.

    Jack Webbs

    Finish with 3 x Sunday Mornings

    COT

    Hug your Mommas today! Virtual hugs count!

    SYITG

  • May the 4th Be With You – from Fracsac

    May the 4th is known as a day of great mystery and deep reflection. YHC was determined to train these padawans to be valiant Jedi.

    Disclaimer given, then off to the steps for training.

    Imperial Walkers x 35 only stopping when the last padawan joined us.
    Tie Fighters x 10 flapjack x 10
    Force Squats x 10 – The force flows through them
    Peter Parker x 15 – got off theme
    Chewy taps x 15 – using the force again
    Cloud City Climbers x 15

    Deep Sea Divers – All worlds need them
    Starting at 10 down the steps with merkins

    Han Solo made the Kessel Run in 12 Parsecs, which is an amazing feat, so we will aim to beat that. Stations:

    Rows with 60lb sandbag
    Kettlebell with 50lb sand kettlebell
    Curls with 30lb rucksack
    Jump rope
    LBCs
    Burpees
    Timer – Run with 20 lb plate out and back in under 12 parsecs

    Death Star bombing training run:
    4 pax on the big rope running
    3 toss frisbee until 3 successful passes. 2 burpee penalty on 3 pax for a drop. Continue rotating as we run around big lake.

    Back of the museum. Training almost complete.
    Jedi burpees IC x 10

    Question for Pax:

    What was the exact line Darth Vader said to Luke at the iconic Cloud City fight scene where Luke lost his hand?

    Pax agreed on the answer “Luke…I am your father”

    A wrong answer brings 10 Jedi Burpees! That is wrong!

    Sunday mornings x 3

    COT

    May the 4th be with you!!!

    SYITG

  • Purple Gallinule – from Heisenberg

    It was a glorious day at the Renaissance AO in New Orleans on April 29, 2025. Armed with a playlist inspired by Bert Kaempfert’s Swinging Safari, my cell phone, and my trusty McLaren-inspired Bluetooth speaker, I set off to lead the PAX through an unforgettable workout.
    Before we began, Hokie had given me a heads-up that we’d potentially have two FNGs (Friendly New Guys) and a down range PAX named Trager from the Carolinas. With this in mind, I concocted a well-thought-out Q, despite lacking my usual collection of heavy objects. After some quick disclosures, we got down to business.
    We kicked things off with some good ol’ IC Imperial Walkers x 25, followed by Abe Vigodas x 10, Grass Grabbers x 10, Side Straddle Hops x 31, Bat Wings, and finally, Deep Sea Divers. Starting at the top of NOMA, we did 10 shoulder taps and descended down each step until we reached 1. I may have miscounted a few times, but the PAX, as always, were helpful.
    Next, we moseyed to the wooden bridge for LL Step-ups x 25, Dips (I lost count, but I felt like we missed one), and RL Step-ups x 25. Then, we moseyed to the Singing Oak for a Ring of Fire with Al Gore holds and squats. I completely botched the example count, but by round three, we had it down.
    Our next stop was the waterfall gazebo for 1 dip. I hadn’t worked out at this spot before, but it had a nice view, albeit a bit moist. Then we did some running: High Knees and Butt Kicks to the golden balloon and back. I’m not sure where the mylar (illegal) balloon came from, but we repurposed it as a marker for our sprints. We did OYO five rounds of 75% sprints out and jogged back. Now off to the mini band stand.
    Here, we tackled Buffalo Legs/Bat Legs (still not sure what to call it), with six leg exercises on each side. The PAX loved (or loathed) it, and it was almost guaranteed to be felt in a day or so. Our next stop was the dock by the Swan Boats for some Jack Webb up to 5, followed by a mosey to the side of NOMA for some calf raises.
    Our final mosey took us to the back of the museum, where we found a dead Purple Gallinule (look it up). We did three Sunday Mornings led by Mayhem, then headed back to the flag for some Mary. The workout concluded with Flutter Kicks and five burpees OYO.
    Afterward, we circled up for the COT. On our way out I saw, Wapner (73 Respect, Respect, Respect) was evidently unsatisfied with the workout and added some jump ropes and more merkins. Mayhem added some additional running. All in all, it was a fantastic morning of fitness, fellowship, and fun.
    Aye!

  • Easter Reflections – from Vagabond

    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

  • 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