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!
Tag: Renaissance
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Purple Gallinule – from Heisenberg
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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 curlsBear crawl Easter egg hunt
Sunday Mornings
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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!
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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
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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 endMedicine 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’sSunday Mornings
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DST at the Renni – from Fracsac
The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.
Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.
Back of museum for Sunday Mornings x 5.
COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.
SYITG
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Monopoly VQ – from Monopoly
At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.
After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.
We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.
We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.
With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.
Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.
We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.
We counted off, name-o-rama, announcements, intentions, and a prayer.
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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 1Pax 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
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Routes to Fitness – from Mayhem
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
