F3 New Orleans

Tag: Renaissance

  • Five Flavored Sunday – from Fracsac

    5 strong at the Renaissance looking for a challenge. Hot and humid, no surprise for August in Nola.

    The shovel flag was planted, followed by curses to the fire ants which vigorously defended their home on the ankles of YHC. Triple Shift, Vagabond, Abacus, and Hokie looked on amused at the spectacle, or debacle maybe….

    Disclaimer given, then a mosey to the steps of NOMA facing the bacon.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15

    Run a lap around NOMA in a column with last man sprinting to the front.

    Mosey to grassy area by the lake for some EMOM. A wise man once said that he read a life hack book that said you could cut your exercise down to 4 minutes per day if you just did a 4 minute tabata of burpees. Since we have 45 minutes, we modified it to a 5 minute EMOM of 50 burpees. After a month of Heisenberg Seal burpees, a 5 minute EMOM was almost too easy.
    Single column run with sprints to the Foundry, handing off the speaker like a baton. That’s right, YHC brought the jams!

    Stations at the Foundry with a little bit of this, some of that, and then ran back to our little grassy area for another 5 minute EMOM of 50 more burpees. Most would have called it there and then as the hack book insinuated, but not this group. Mosey to the back of NOMA for some Sunday Mornings with Eye of the Tiger playing. It was pretty inspiring. I’m pretty sure I saw Triple Shift shadow boxing.

    COT

    – YHC is convinced one can’t call it a beat down without at least 70 burpees. We did 100. That’s not plutonium level work, but it’s something!
    – If you’re wondering what a Heisenberg Seal burpee is, and I know you are, it’s a burpee with 2 ‘mericans. Sounds easy, right? Heisenberg and YHC did 2535 each in July. What are you doing in August to challenge yourself?
    – You should try a Sunday post if your schedule allows. It’s a great way to start the week. If you have to prepare for your sermon, or just can’t get away from CBS Sunday Morning, that’s understandable. I get it.

    My ask to each of you is to reach out to a fellow Pax and ask them how they’re doing. Not some “how ya doin’” greeting, rather a sincere “How are you doing?” Then listen.

    SYITG

  • D-Day Tribute and Remembrance – from Fracsac

    11 Pax posted to the Renaissance on their journey to get right.
    A short history lesson was provided on the 5 beaches stormed on D-Day 77 years ago today, with Americans assigned to Utah and Omaha. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    SSH IC x 31
    GG IC x 10
    Abe Vigodas x 10
    Bat wings with AC, OC, SC, MNC
    Peter Parkers IC x 15

    Mosey to the grassy field and circle up:

    Count off and remember your number.

    13 x 8 count body builders IC

    Time for EMOM:
    6 rounds of 10 burpees, 1 round of 7 burpees
    Looks like we missed 77 total, so 10 more OYO for good measure.

    Embrace the Suck
    7 rounds of 7 reps each to commemorate the 77th anniversary:
    Bobby Hurley’s, Merkins, LBC

    Ring of Fire:
    10 squats, do Whacky Jacks while waiting.
    10 Bobby Hurleys, do Goofballs while waiting

    Mosey to tree line. Bear crawl to tree 1, 5 Merkins and run back. Bear crawl to tree 2, 5 Merkins and run back. Bear crawl to tree 3, 5 Merkins and run back.

    Circle up for mental challenge:

    Asked 2 pax for numbers, instructions were to SSH for first number IC, then SSH for second number in silence and stop with the Q. Penalty was 10 burpees. Spoiler alert, we did 10 burpees. Tried again, explaining that now with 100 burpees, there doesn’t have to be a penalty. We did 5 more burpees. We needed to get to the Sunday Mornings!

    Mosey to back of NOMA for Sunday Mornings!

    COT

    NMM

    -YHC was excited to see 11 Pax at The Reni! Thanks for coming out to pay tribute to D-Day.
    -The completed 105 Burpees and 8 ct body builders. Solid beat down! Well done!!
    -Coffeteria followed with incredible F2.

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Young Bloods @ the Renny – from Catfish

    Nice cool morning at the Renny with 9 PAX. Started in front of the museum facing the bacin with Abe Vigodas, Grass Grabbers, SSH, and 8-counts.

    Moved to fountain for some right leg power-ups, dips, left leg power-ups, and derkins. Got on faces for Peter Parkers and J-Los.

    Grabbed a round of 11s with jump squats and bonnie blairs (2 is 1), going from the fountain and bunny hopping up the museum steps. Then grabbed some nickels and dimes – one-minute rounds of 5 burpees, 10 hand-release merkins, SSH to finish the minute).

    Moseyed to the field for burpee suicides. Did four tree lengths with 5 burpees at the starting line, then concluded with 10 burpees.

    Back of museum for 5 rounds of Sunday Mornings (5 overhead claps in people’s chair, 10 donkey kicks, one balls-to-wall press).

    CoT, coffeeteria @ PJs. Well done PAX, and welcome to our FNGs HokieMon and King Prawn.

  • A roll of the die birthday Q – from Fracsac

    14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:

    Mosey to the steps of NOMA for a warmup

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…

    Motivator
    Embrace The Suck
    Sweetness Run
    EMOM x 5 minutes
    Deconstructed burpees
    Jack Webb

    First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.

    Second roll brought….

    The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!

    Third roll brought….

    EMOM x 5
    That’s 5 minutes of 10 burpees every minute on the minute.

    Last roll brought…..

    Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.

    Finished with Sunday mornings at the back of NOMA.

    COT with the naming of the FNG. Welcome Bag Pipes!!!

    NMM

    -Having 14 at my birthday Q was awesome! I felt the love.
    -100% attendance at coffeteria!
    -Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
    -Gideon captured some great footage with the drone!
    -Thanks for everyone’s love and support!

    SYITG

  • Sunday Morning w/ Cindy and Bruce – from Catfish

    Hot and Ready at the Renny w/ 6 PAX.

    Started hot out the gates on the museum steps with 25 8-count bodybuilders. On to faces for a plank-o-rama with Peter Parkers, Plank Jacks, Shoulder Taps, and Parker Peters.

    Moseyed to foundry. Got in a ring of fire with Al Gores and Bonnie Blairs, then did 5 rounds of Cindy Crawford (5 pull-ups, 10 merks, 15 squats, 20 calf raises, 25 LBCs). They went for a round of Bruce Lees (American Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s).

    Back to the museum for 4-ish minutes of Sunday Mornings.

    Back to flag for CoT. Coffeeteria @ PJ’s.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • Washed 30 at the Renaissance – from DAX

    Saturday turned out to be a beautiful day, and with my house now fully vaccinated, we decided to have dinner out at a local restaurant (remember those!). Had a delicious but heavier than expected meal, drank more than expected, but this is New Orleans and we’re here for a good time, not a long time. Knowing I had to Q the next day, I wrapped up everything at 6pm. I am washed. It gets better, I fell asleep at 8pm while putting my kid to bed- only to wake up at midnight to take an antacid and remember I was Q’ing tomorrow. Yeah Washed.
    M then suggested, “why don’t you just take something you’ve done before and adjust it?” proving once again why I am fortunate to be married to her.
    I knew our regular Renaissance squad would be repping F3 at GrowRuck in San Antonio. With two PAX posting on Sunday morning we were ready to hold down our Alamo in front of NOMA. In the spirit of those guys all carrying 30lb weights in their packs we completed most all of the following exercises with reps of 30.
    Warm up- all x30 unless noted
    SSH
    Abe Vigoda
    Forward Arm Circles x 15
    Reverse Arm Circles x15
    Dying Cockroach
    Peter Parker
    Parker Peters
    With Warmup wrapped up, PAX moseyed to the Great Lawn for:
    Four Corners Escalator
    1st exercise in one corner, run to the next.
    Burpees x 10
    Merkins x 20
    LSS x 30
    LBCs x 40
    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then:
    LBCs x 40
    LSS x 30
    Merkins x 30
    Burpees x 10
    Mosey to Roosevelt Mall for
    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then ran down Roosevelt Mall to the back of NOMA for:
    Sunday Mornings
    10 Air Presses 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. Complete 5 total, with an extra if you finish early!
    COT
    Count off and Name-O-Rama, intentions and closed with a prayer.
    Always a good day when we start with F3.
    100% attendance at Coffeteria.

  • Easter Sunday Funday – from Catfish

    PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)

    The Scene:
    Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.

    Warmorama:
    Motivators from 6
    Tempo Merkins x 15 IC
    Tempo Squats x 15 IC
    Imperial Walkers x 15 IC
    Alternating Daisy Pickers x 10 IC
    Allowed the PAX to stretch OYO while I explained the next workout.

    The Thang:
    Bataan Death March Merkin Mile
    Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
    Diamond Merkins x 25
    Hand Release Merkins x 25
    Wide Arm Merkins x 25
    Merkins x 25

    Bolt 45 (Or 90 if you’re counting actual reps)
    Top half Squat x 15 IC
    Bottom half Squat x 15 IC
    Full range squat x 15 IC

    Burp Back Mountain
    Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.

    Captain Thor’s
    Jack Webb style. 1 to 4 Rep ratio.
    1 Big boy sit-up, 4 American Hammers
    2 BBS, 8 AH
    3 BBS, 12 AH
    Keep increasing reps each round until
    10 BBS, 40 AH. (A real ab burner/ crowd pleaser)

    Mosey to the back of the museum for a tradition at this AO called Sunday Mornings

    Wall squat with 10 overhead claps.
    5 Donkey kicks with feet above a line on the wall.
    On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.

    Mosey back to startex.

    COT:
    Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.

    Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.

    This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.

  • Beethoven and Burpees – from Pop-Tart

    Warm up
    SSH – 10 IC
    Imperial Walkers – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Overhead claps
    Self love
    Grass Grabbers – 10 IC

    High Brow workout at the Renaissance this morning exploring Beethoven’s grit and genus.

    https://open.spotify.com/playlist/088Sk2PLdtaapKL9XpcGY8?si=gqAbqKrATxSgf0YpqqaIKw

    The 9
    Beethoven wrote 9 symphonies in his lifetime. These are know as “The 9″… along with the 1927 Yankees.

    Work:
    9 burpees every minute for 9 minutes

    The Fate Symphony — #5
    “These notes depict the hand of fate knocking on my door.” In it’s entirety the piece represents a battle between death and despair vs hope and life.

    Work:

    Dora
    Run / merkins – 100
    Run / lunges -200 1/1
    Run / American hammer – 300 2/1
    Dips / Rising merkins up the NOMA steps – accumulating count
    Dips / Scuba diver merkins down the NOMA steps – accumulating count

    Allies in WWII used Symphony #5 it as a Victory call, V in mores code is ( . . . — ) mimicking the first 4 notes of this piece. Ironically as Beethoven was German

    Work:
    Sunday Mornings x5

    ….I’m going to end with a quote that people attribute to Calvin Coolidge, but it’s really by Ray Kroc, one of the founders of McDonald’s: “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent….”

  • Happy Pi Day – from Fracsac

    5 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance after springing forward an hour and losing some sleep. With a couple shovel flags planted, disclaimer was given, then:

    Mosey to the steps of NOMA and face the bacon:

    SSH IC x 31
    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Time to get down to business:

    EMOM 10 Burpees x 5 minutes

    Mosey to tree line for more burpee fun:

    Starting at 1st tree, bear crawl to next tree and complete 5 burpees. Rinse and repeat x 10.

    Note: that’s 100 burpees before 7 am!

    Mosey back to fountain for dips and merks. 1 dip at fountain, run up to steps bunny hopping lower 3 and do 1 merkin at 1st of 8 steps.
    2 dips, 2 merkins on 2nd step
    3 dips, 3 merkins on 3rd step
    Rinse and repeat up to 8th step

    Mosey to back of NOMA for Sunday Mornings! All Pax did at least 6.

    Return to flag for 3 minutes of Mary to finish it out.

    COT

    NMM

    -The Renaissance is a great way to kick off the week!
    -GrowRuck 20 at F3 Alamo is coming up fast April 9 to 11 in San Antonio! Join us to accelerate your journey to success!
    -Coffeteria with great F2