F3 New Orleans

Tag: Renaissance

  • 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

  • Who Wears Short Shorts at Renaissance – from Thumb War

    Ideal conditions: Temp was around 38 belt felt like the 20’s with the wind chill.

    Pax (7):
    Thumb War (Q)
    Triple Shift who pulled up just after me around 6:15 and made a lap around the Big Lake to warmup
    Frac Sac
    Catfish in his hunter’s orange and flops
    Heisenberg – Holy Shit. Pictures are worth a 1,000 words, but I was concerned about balls to the wall later in our workout. Let’s just say he’s Crazy Ivan ready, presuming he’s recovered from his knee scope
    Hokie Pokie – fully clothed and layered like me.
    Vagabond – clearly envious of Heisenberg

    Warm-a-Rama all IC:
    Hillbillies – unbeknownst to Catfish that LSU had a basketball team and lost to ArKANSAS the day prior felt I owed these to Hawgcyle
    Abe Vagodas
    SSH Burpees – 5 SSH by 2 Burpees (25/10 Total)
    Bat Wings
    Self love
    Mountain climber

    Mosey to the Big Lake bridge for bench work:

    Left leg step ups
    Dips
    Right leg step ups
    Incline Merkins
    Box jumps
    London bridges

    Mosey to Singing Oak Tree for Ring of Fire – 3 rounds holding Al Gore and then 10 Squats. The chimes very melodious and meditative and had be contemplating a yoga audible.

    From Singing Tree, we Bataan Death Marched or Burpee Catch Me If You Can Indian Run to the Foundry (3 burpees)

    Quarter MURPH on your own
    25 Pull Ups
    50 Merkins or Big Boy Sit ups
    75 Squats

    5 rounds of Sunday Mornings – 10 Air Presses or Overhead claps in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Heisenberg said everything stayed in.

    Mary
    Flutter Kicks, Tin snips, Freddie Mercuries, Penguins to wrap up it up 7:15

    In COT it was encouraged to reconnect with any sad clowns among us. Those we haven’t see in a while. Also Run Cajun Run “team” format presents a great opportunity to EH and introduce to F3.

    100% participation at Coffeeteria plus Gabby.

    I’m certain of one thing. Tthe cold was no much for this group this morning.

    Thank you for the opportunity to lead my first Renaissance. Thank you for showing up!

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT

  • Rainy Day – MABA & Sunday Mornings – from Hokie

    On a gray rainy day, 7 Pax gathered under the entrance to NOMA for warm-O-rama

    Thank you Abacus, Catfish, Frac, Mall Cop, Pass interference , and Triple for joining me for a short
    Warm-A-Rama / Stretch-A-Rama of
    Arm Circles Forwards – IC x 10
    Arm Circles Backwards – IC x 10.
    And Spiderman Stretches under the entrance to NOMA before our mosey to the back of NOMA for 40 minutes of EMOM doing AMRAPs

    The MABA Thang

    1. MABA – 1 min AMRAP
    2. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,
    3. Sunday Mornings – 1 min
    4. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,

    Rinse & repeat for 20 minutes

    After 20 minutes, we took a lap around NOMA and then continued for another 8 minutes before moving to the fountain in front of NOMA

    For the last 10 minutes we did
    1. Burpees
    2. Left Leg Step ups
    3. Burpees
    4. Right Leg step ups
    5. Burpees
    6. Calf raises on NOMA stairs
    7. Left leg calf raises
    8. Right leg calf raises
    9-10 Two minutes of burpees

    We ranged from 105-175 burpees

    MABA!

    Thank you

  • 2 steps forward – 1 step back – from Hokie

    Just like in life, we will accelerate and then slip…

    Seeing no Q sign up, I decided to roll out my 62nd trip around the son by Q’ing this morning at Renaissance and again tomorrow at The Joy

    The Warm up include 10x Abe Vigoda, 10x Grass Grabbers and 20x SSH

    The Thang

    We moseyed to the field in front of NOMA.

    Lunge FORWARD 2 trees
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac
    Lunge BACKWARDS one tree back towards NOMA
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac

    RINSE & REPEAT 5x

    Turn around so we can head back towards NOMA

    This time we will mosey forward 2 trees
    5 T Merkins (2 is one)
    Mosey backwards aka Bernie one tree
    5 T Merkins (2 is one)

    Rinse & Repeat all the way back to NOMA

    With about 15 minutes left, the Q threw Frac into a state of questioning by announcing “Let’s head to the back of NOMA”

    At the back we went into one minute AMRAPs

    People’s Chair for one minute “rest”
    1st AMRAP for our Nantan – BURPEES!

    People’s Chair for one minute “rest”
    Next – Shoulder taps for one minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    Low, slow squats for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    LBC’s for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Close with People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Thanks for the privilege!

    I love you all and THANK you for your friendship and your efforts to make me a better man

  • Shurley you Jest ~ VQ/Farewell Q – from Hokie

    Shurley joined F3 NOLA on 10.14.19 after being EH’d by Sea Man. Hurricane Ida sent him evacuating to KCMO where he has been Plucking the Duck selling supplemental insurance to companies and their employees, much to the dissatisfaction to The Duck.

    He was in town to help his family pack and relocate and 12.19.21 was going to be his farewell to F3 NOLA.

    Your’s Truly discovered Shurley had never Q’d and coerced him to step up so he could be Freed to Lead in KCMO.

    After some amount of confusion changing cadence during the warm ups of Abe Vigodas x 10, Grass Grabbers x 14 and SSH x19 (10.14.19) we moseyed to the grassy field for The Thang.

    Starting at the 1st tree, 10 reps of Peter Parkers
    Bear Crawl two trees then 14 reps of Mountain climbers
    Bear Crawl two trees then 19 reps of Daniel Son (Stand on one leg, kick while switching legs… aka Daniel Son Crane kick)
    10.14.19 complete for his start date
    Now turn back towards NOMA to start 12.19.21 portion

    12 reps of Whacky Jacks with Vagabond
    Bear Crawl two trees then 19 reps of Goofballs with FracSac
    Bear Crawl two trees back to our starting point then 21 reps of Dying Coach Roaches with Mambi

    2 burpees for the two years of F3 Fun

    Rinse and repeat except change the distance to three trees in honor of Shurley’s 3 2.0’s

    Rinse and repeat a 3rd time until 7:05 when we stopped and honored Rummel’s class of ’92 with both Mambi and Shurley with 92 Shoulder Taps (we at least thought of Vagabond as per did #87)

    Heading back to the back of NOMA for Sunday mornings until time ran out.

    COT included lifting up Mahatma’s friend Stephen Lindsey & his family as Stephen gets ready to join Our Heavenly Father at the eternal banquet table. We also lifted up Shurley and his family and their new life in KCMO where we all expect Shurley to step up and lead and plant new AO’s

    Shurley closed us out with a heart felt gratitude for his time with us in NOLA.

  • Runny Renni (Renaissance 2021-11-28) – from Catfish

    Conditions – Wet and Chilly (~53 F)

    The Thang

    Started facing the bacon with:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    8-Count Bodybuilders x 20 (in cadence)

    Lined up at the base of the stairs for “bunny hop” 11s with hand-release merkins at the bottom of the stairs and jump squats at the top.

    Circled up around the fountain for:

    Dips x 20 (in cadence)
    Bulgarians Split Squats (left leg) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats (right leg) x 20 (in cadence)
    Derkins x 20 (in cadence)

    Moseyed over to the stairs for:

    Calf Raises x 20 (in cadence)

    Made our way to the peristyle, stopping at the sculpture for 5 OYO burpees. Moved to the peristyle to greet the folks getting ready for the Sunnyside workout at 7am. While there, jumped on the benches for:

    Box Jumps x 20 (in cadence)
    Left Leg Power-Ups x 20 (in cadence)
    Right Leg Power-Ups x 20 (in cadence)

    Moseyed across the Great Lawn, stopped at one of the covered areas for some heel raises x 10 (in cadence). Made way to the back of the museum, stopped for a set of 10 OYO burpees along the way.

    At the back of the museum for Sunday Mornings (10 overhead claps in People’s Chair, 5 Donkey Kicks, 1 Balls-to-Wall press). PAX got in (at least) 5 rounds.

    Back to flag zone. On sixes for:

    Leg Raises x 20 (in cadence)
    LBTs x 20 (in cadence)
    Dr. Ws x 10 (in cadence)

    CoT for the close.

  • Recovery at The Renaissance – from Fracsac

    The Renaissance welcomed a visit from none other than Pauly D, our HIM that relocated to the barren wasteland of California. YHC needed a little recovery work from the recent GoRuck Tough completed less than 24 hours earlier. As YHC pulled up to the AO, he found Pauly D trembling from the 42 degrees temps and decided to put the recovery on the back burner, as this pax needed to warm up. Triple Shift showed up, and it was time to get started.

    After giving a brief disclaimer, Head to the steps of NOMA.

    Face the bacon for the warmup. Attend the Renaissance and you’ll understand….

    We did warmup stuff, then added in some chinook squats just for fun.

    The Thang

    Tabata!

    8 rounds of 30 seconds work and 15 seconds rest.

    Round 1 – Burpees (now Pauly D is warm)
    Run a lap around NOMA
    Round 2 – Plank Jacks – stay in plank during rest!
    Run a lap
    Round 3 – Step ups at the fountain
    Run a lap
    Round 4 – Big Boi Sit-ups
    Run to the back of NOMA for Sunday Mornings x 5
    Back to the VSF for a 1 minute plank

    COT

    Coffeteria followed with 💯 attendance plus a couple!

    SYITG