F3 New Orleans

Tag: Renaissance

  • Happy FATHERS DAY – from Hokie

    Five Pax celebrated FATHERS DAY

    F ield of dreams
    A lternating leg step ups
    T riple Check
    H ail Mary
    E mpty Wheelbarrel
    R ocky Balboa
    S unday Morning
    D onkey Kicks
    A nimal Walk
    Y urpee

    We then closed with Sunday Mornings & Mary

  • Chicago to NOLA – from PVC

    Warm o rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Parker Peter
    Hill billy
    Imperial walker
    Mountain man poopers
    Self love
    Butt kickers
    Mosey around building

    Step up 25 each
    Dips 25
    Lunge 25 each
    Squats 25

    Stairs 20

    Bear crawl
    Big boy sit up 25
    Monkey humpers -crunches 25
    Bobby hurlees 50

    Stairs 20

    Sunday morning thang

    Cool o Rama
    Low slow squat
    Grass grabber
    Abe vigoda
    Peter Parker
    Imperial walker
    Self love
    Butt kickers

    1 minute Burpees
    1minute stretch

  • Frac Week Kicks Off – from Fracsac

    YHC arrived at the Renaissance and planted the shovel flag early in order to welcome the Pax that dared show to the kick off of Frac Week. Surge, Heisenberg, Vagabond, BayWatch, Tool, MacGyver and YHC were ready to roll at 0630. The disclaimer included the standard modify as needed, but no “Whiskey-Dicking!”

    Face the bacon for standard warmup which included some arm circles and MNC where dancing was highly encouraged!

    Mosey to the field for a little EMOM with 10 burpees x 5 minutes. The pax easily completed this task, questioning YHCs stopping at 5 minutes!

    Mosey to the hill near the LCM for some gravity derkins and Big boi sit-ups. Then circle up for some bear crawl and Catalina Wine mixers x 10.

    Mosey back toward NOMA with Good Morning Burpees fun. YHC found a young lady walking and veered in that direction. BayWatch yelled good morning from about 50 yards away, which did not earn a return good morning. Said lady seemed to pick up her pace in the opposite direction. 10 burpees for the pax!
    Mosey to NOMA where more good mornings were called out. Total at this point was 80 burpees.
    Set up some cones in the field for a few minutes of ultimate football with burpees . It was 3 on 4, with YHC, Vagabond and Surge thumping the other team. It’s YHCs week, so slight bending of the rules are allowed….

    Back of NOMA for 5 x Sunday mornings.

    Good morning Burpees again on the way back to the flag!

    Roughly 100 burpees complete on top of the other awesome stuff.

    COT

    NMM

    – If you listen to the F3 COT podcast, you heard our Nations Nant’an (Slaughter) questioning if the Pax were getting soft on the 1st F. Frac Week will determine if that is true. The HIMs at the Renaissance proved him wrong! Solid work from these Pax!
    – What is “Whiskey-Dicking” you ask? From the F3 Lexicon it is the Tentative execution of a task. In other words, not completing the burpees because you don’t want to. Are you modifying or are you Whiskey-Dicking??
    – Thanks to the 6 Pax that joined to kick off Frac Week!

    SYITG!

  • A Mary inspired Mothers Day Beat Down – from Heisenberg

    Warm up
    Imperial Walkers IC 11
    Abe Vigoda IC 10
    SSH IC 20
    Diver Down – descending shoulder taps using the Noma Stairs 8, 7,6,5,4,3,2,1
    Plank o Rama – High Plank IC x 10 Parker Peters, Peter Parkers, Mountain Climbers, Plank Jacks , Repeat at Low Plank
    Did you know our Mom’s gained on average 25-30 lbs creating us. To briefly simulate for 30 minutes the commitment and suffering of our mothers endured in giving us the gift of life the four of us took turns front carrying the following “babies” around city park
    1. 30 lb ruck
    2. 30 lb ruck + Acura spare tire (awkward unknown weight)
    3. 20 lb ruck plate carrier and 27 lb kettle bell
    4. 60 lb sandbag AKA “Sandy”
    We carried our “babies” to the screaming tree for some Mary – LBC, Pretzel Crunches 8 count body builders.
    Grab a different baby and continue around the loop. We stopped for some 1776. Performing big boy sit-ups, 5 burpees in the middle and plank jacks.
    Rotate baby and head back to NOMA.
    Finished with 3 Sunday Mornings
    Prayed for Mothers

  • May Day Mahem – from Triple Shift

    With all the talk of a double nickel challenge, I started to run more and subsequently injured myself. Too much, too soon leads to metatarsalgia especially after playing a sand volleyball tourney with Bolt. That’s another story! Anyway, I chose to run less to give my right foot a break and got into my stash of steel and sand.

    I brought a 53lb kettlebell, a 44 lb kettlebell, 2 – 35 lb kettlebells, one 80 lb sandbag and one 45 lb sandbag. After getting everything out of my bus, we slowsyed to the foundry for some five by fives. It was six exercises for five reps for five rounds in 3:30 intervals. The exercises were pullups, bench press (35 lb kettlebells), burpees, toes to bar with a modified option of scaling the toes to bar with the 44 lb kettlebell as an anchor. Here is a youtube video of what I am trying to explain https://www.youtube.com/watch?v=d5yQMplTevU, straight leg deadlifts (45 lb sand bag), wife pleasers on a bench with 80 lb sandbag, and goblet squats (53 lb kettlebell).

    With only 10 minutes left, we head to the back of NOMA for our traditional Sunday Mornings routine (10 overhead presses in a wall sit position followed by 5 donkey kicks above the line and finish with one BTTW handstand press where on the fifth donkey kick, you push feet up the wall and walk your hands in.

    Countoff, Namerama, and COT

    Naked Man Moleskin – Before I took the Q for the workout, there was something bothering me about the May 1st date. I started looking up May 1st to find out the significance of that date. I found out that May Day is also known as Worker’s Day in Europe which is similar to our Labor Day in the United States. Also, May Day was a European festival of ancient origins that was a celebration between the Spring Equinox and the Summer Solstice. Although those were factual answers as to the significance of May 1st, that wasn’t what was bothering me until I finally realized that my dad passed away of a massive heart attack on May 1st, 1983. Aha! That was what was bothering me! It was the long forgotten sorrow of a teenager whose life was forever altered by the loss of a loving and sacrificial father. I pray that I can be half the man he was. In closing, it reminds of the final line in Saving Private Ryan where a mortally wounded Tom Hanks tells Matt Damon to “Earn this…Earn it.” I want to thank all my brothers in F3 NOLA that have helped me become “that good man” and leader. Thank you for your friendship, humor, candor and love! Be blessed to overflowing and SYITG!

  • The Ducks can talk but that’s it – from Fracsac

    YHC rolled up to the Renaissance and found it to be quiet, too quiet.
    At 0630, only the ducks were talking. Since I speak duck, it was a deep and invigorating discussion. That inspired YHC to put a proposed beat down to the test.
    2.5 miles and 200 burpees later, it was time for Sunday Mornings.
    Sweaty BOM with 3 is a triangle, 2 is a hug, and 1, well it just looks awkward to those passing by…..Ducks don’t seem to get the COT…

  • The CatFrac – from Fracsac

    YHC arrived at the Renaissance to find Catfish ready to roll. Catfish and YHC decided to split the Q duties. At the last second Gabrielle rolled in to make it a party!

    Catfish took the warmup on the steps of NOMA with some regular routines and 20 x 8 count Body builders.

    Off to the side of NOMA for a murderous set of calf raises and such.

    YHC took over by heading to the front of NOMA for insane DirtyMacDuece. Each round started with either burpees or 8 count body builders. Lap takes you around NOMA.

    End with 5 x Sunday mornings!

    Coffeteria rocked to celebrate a great start to Easter.

  • Sudden Change at the Renaissance – from Triple Shift

    With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!

    Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.

  • Heavy Stations with Burpees – from Fracsac

    YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.

    Mosey back to the fountain to put the battle gear to use. 5 stations:
    1 – Coupon triceps
    2 – Coupon Squarls
    3 – Burpees
    4 – jump rope
    5 – Ruck sack or Sweetness Run to bridge and back (timer)
    Rinse and Repeat

    Finished off with Sunday mornings in the back of NOMA.

    COT

    SYITG

  • Just another Renny – from Vagabond

    Warmup
    Burpee Suicides
    Step-ups
    20 mins of Mary/Core with coupons
    Sunday Mornings