Tag: Renaissance

  • 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

  • Tabata with RESPECT to SLT ~ Safe travels Vag – from Hokie

    Saturday evening an urgent plea was sent by Vagabond as he was called out of town on some unexpectant travel.

    By the pure Grace of God, YHC responded before Bay Watch or Frac had the opportunity.

    Sunday morning came and I was greeted Catfish and Heisenberg, then Frac came rolling in hot (no surprise there!)

    Disclaimer was made before warm o Rama while “Facing the Bacon”
    – 15 SSH (IC)
    – 15 Cherry Pickers (IC)
    – 12 Windmills (IC)
    – 12 Arm Circles Forward (IC)
    – 12 Arm Circles Backward (IC)

    Tabata #1 – Legs
    4 rounds, work for :20, rest for :10…. as we were starting this round we were pleased to see Bay Watch appear with Tunes for our Tabata
    – Squat jumps
    – Calf Raises
    – Low slow Squats
    – Box Jumps or Step Ups
    – Lunges
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #2 – Arms
    4 rounds, work for :20, rest for :10
    – Dips
    – Incline Merkins
    – Decline Merkins
    – Overhead Claps
    – Shoulder Taps
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #3 – Abs/Core
    4 rounds, work for :20, rest for :10
    – LBC
    – Flutter Kicks
    – Freddy Mercury
    – box CUTTER’S
    – Hold a low plank
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    There was some mumblechatter that possibly the Q forgot Sunday Mornings and “we better not finish late for coffee” but alas “Halt” was heard and we went to the front of NOMA to close with 1 minute of Sunday mornings

    COT
    – Prayers were lifted for the upcoming relocation of Bay Watch to Jackson, MS; for his house sale, and his house hunting.
    – Prayers were lifted for the Frac and his upcoming trip to Vegas this Wednesday through next Monday to connect with his siblings in support of his sister who just lost her husband unexpectedly

    I was a little dissatisfied with this Q, as possibly being a little too easy, so I will try it again this Tuesday over at Best Bank Batture with some modifications.

  • Gambling for Gains – from Baywatch

    It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight savings time is not such a smart idea.

    With the clock striking 0630, we gathered on the museum steps for the warmup.

    Imperial Walkers 20x
    Mountain Climbers 15x
    Arm Circles F/B 15x
    Shoulder Taps 20x
    Abe Vagodas 10x
    Self Love OWN

    The Thang

    YHM came with a plan…a roll of the dice to decide our fate. A list of 12 exercises were written out on poster board. Each PAX took turns rolling the dice to see which one we would perform. After each exercise, we ran a lap around the museum and rolled again.

    1. 8 Count Body Builders – 15x
    2. Burpees – 25x
    3. Merkins – 35x
    4. Decline Merkins – 20x
    5. Lunges – 30x
    6. Dips – 40x
    7. Box Jumps – 20x
    8. Crab Walk – Around inside fountain
    9. Bear Crawl – Around outer fountain curb
    10. Squats – 50x
    11. Step Ups – 100x
    12. Deep Sea Divers – 3 merkins per step

    Now, I know what you are thinking. And, yes, I admit there is a flaw in the list. 1 through 12?? How can you roll a 1? Well, you can’t as it turns out. As I told the PAX, I’m a lawyer not an accountant. However, like a good husband, I placed most of the blame on my M because she’s a doctor and allegedly smarter than me, but she didn’t catch this error either. Nonetheless, the great and mighty Vagabond did manage to roll a 1 by just rolling one dice so we were able to do some 8-count body builders after all. After getting through 6 rounds or so the clock was winding down.

    So, we moseyed to the rear of the museum for 5 rounds of Sunday Mornings and then finished it out with a COT back at the flag.

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!

  • Rain, Pain and Gain – from Kenna Brah

    5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
    Started with Imperial Walkers 20
    Low Slow Squats 15
    Arm Circles of 4 varieties @ 10 each
    Tin Soldiers @ 16

    THANG
    Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
    As we mosey around the lake:
    Start with 5 Burpees, Mosey
    ADD to Burpees, 10 Merkins, Mosey
    ADD to the prev ( You get it now) 15 LBCs, Mosey
    ADD 20 Lunge Walks, Mosey
    ADD 25 SSH, Mosey
    ADD 30 Dive Bombers, Mosey
    ADD 35 Freddy Mercury
    Jaunt over to the back of the museum for SUNDAY MORNINGS
    10 AIR PRESS in PEOPLES CHAIR Position
    5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
    Did 4-5 rounds
    Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs

  • Renaissance Run with Burpees – from Hokie

    On this beautiful Family Gras weekend two local Pax and one down range Pax posted for a mosey & burpees.

    We left NOMA and headed to Bayou St John with periodic stops for 10 burpees.

    Out for about 20 minutes (the park area just last the post office & Wrong Iron) and return.

    150 burpees and 2.5 miles later we were back on the steps of NOMA for bear crawling up the stairs of NOMA, burpees, duck walk up NOMA, burpees, and crawl bear up the stairs and… BURPEES!

    At 0710 we went to the back of NOMA for Sunday Morning.

    At 0714 we returned to our virtual flag and more burpees to seal the deal!

    Thank you as always!!!

    It was a pleasure to lead with Frac and also Baby Back, posting down range from Memphis

  • Wherever two or … well, two are gathered… – from Hokie

    As the clock read 0627, YHC arrived at Renaissance to one Pax doing burpees waiting on the Q’s arrival.

    After hearing the 0629 alarm, YHC started with a disclaimer including realizing there may possibility be only two in attendance while the thermometer read 37° Or was it The Q’s calendar stating Sandbags that scares Pax from attending.

    Either way, we started with a warmup mosey loop at the entrance of NOMA, Abe Vigoda x10, another loop, and grass grabbers x10, another loop and arm circles x 10.

    For the Thang, Pax 1 would mosey a loop around NOMA while Pax 2 would perform exercise, then switch

    Rounds 1 & 2, exercise 60# sandbag burpee thrusters

    Rounds 3 & 4, 60# sandbag bench press

    Rounds 5 & 6, 60# sandbag toss over the shoulder

    We then moseyed to back of burpees before 3 minutes of Sunday mornings then back to the virtual flag & COT and the arrival of a 3rd Pax who escaped a house full of 9 girls for a run

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT