F3 New Orleans

Tag: Renaissance

  • Rucking Renny (Renaissance 2021-03-07) – from Catfish

    Post-ruck Renny with 11 PAX.

    Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min)

    Back on feet for Imperian squat walkers. Circled in the road for jack webbs (to 13). On feet for an Al Gore / jump squat ring of fire (2 rounds).

    To the fountain for dips, right leg power ups, derkins, left leg power ups, irkins. Moved back to steps area for calf raises.

    Back of museum for Sunday Mornings (min 5 rounds).

    Back to front of museum for Peter Parker Peters, Dr. Ws, then 5 OYO burpees to finish.

  • Mobility is required for Momentum – from Triple Shift

    Noun – Mobility – the ability to move freely and easily

    With the passage of time, things always tend to fall into a rut or ravine…depending on how bad it gets. Because we focus so much of our time on getting physically stronger to accelerate our health, we forget that regular maintenance should always be included in that formula for peak performance. As I have been battling a nagging achilles injury for over six (6) months, it’s time, to be honest with myself and be intentional about working on my mobility. Now I know you might be thinking out loud, “but we do a stretch at Broga or when we do the Abe Vigodas or grass grabbers in our warm-up.” Well, mobility and flexibility are somewhat related but put simply, flexibility is the ability of a muscle to lengthen and mobility is the ability to control movement through a range of motion.

    WARMUP – I went through a series of slow, methodical movements of squats, butt kicks, hacky sacks, high knees, merkins, etc.

    THANG – I focused mainly on mobility exercises for the Wrists/Hands, Shoulders, and Hips. I led the PAX through the instructional videos and mobility diagrams found at GMB Fitness.

    9 Wrist Mobility & Strength Exercises for Pain-Free Hands & Wrists

    Shoulder Pain: Shoulder Exercises & Movements for Pain Relief

    Hip Exercises for Power and Mobility

    COT – I closed with a prayer of gratitude and that God would provide peace for those who are suffering and encouragement for those who are leading (that’s all of us if you didn’t know by now). In the COT, I shared a wonderful poem from Red Turtle titled ‘The Last Stop’ from F3 St. Louis. Enjoy!

    THE LAST STOP
    Bent and Broken. Wounded and Torn
    Life ripped apart by the ceaseless storm
    Crashing waves blinding the eyes
    Drowning and consuming him with pain and lies
    The clown wakes
    With Shoulders slumped and knees creaking
    It’s 6 am and he is unsure of what he was thinking
    Into the gloom, he decided to stumble and stand
    Surrounded by strangers in a foreign land
    Now he stands, the world still and silent
    Focusing the clown on a cold most violent
    “Back to comfort” whispers the clown
    Back to the warmth to lay it back down.
    The whispered words crawl around inside his head
    Telling the man to go back to playing dead
    Abandon all hope. The man is not enough.
    But as the Man thinks to turn and flee
    To abandon all of the hope he had started to feed
    His friend, like a warrior, appears out of the dark
    Hefting a brick upon his shoulder with an F3 Mark
    The warrior is filled with love, hope, and fire
    Rescuing the sad clown his singular desire
    It was an Emotional Headlock gently and routinely applied
    That had finally brought his broken brother, now OUR Man, to the Pride
    As the warrior hands the brick to OUR Man
    He grins in delight at the outcome of his Plan
    With love in his heart and hope in his eyes, he gives to OUR man a final instruction
    “This is your Coupon which you must not Drop!
    Welcome FNG, you’ve arrived at The Last Stop.”
    – Red Turtle F3STL

  • More than just a run – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance for a Sunday fun day. With a shovel flag planted, disclaimer was given, then:

    Warmup on the steps of NOMA facing the bacon:

    Abe Vigodas x 10
    GG x 10
    IW x 15
    AC x 15 both ways

    Mosey to the singing tree via the path around big lake.

    10 Burpees OYO
    Wife Pleasers x 15

    Continue mosey around lake, stopping on back side.

    10 Burpees OYO
    Freddie Mercury x 15

    Continue mosey to secluded benches near swan boats.

    Right leg step ups x 15
    Left leg step ups x 15

    Mosey to dock with swan boats

    As a tribute to Maverick who moved to the north shore, Mucho Chesto:

    Merkins
    Diamond Merkins
    Staggered Merkins left and right
    Streamline flutter kicks

    Continue mosey toward foundry. Stop at Christian Brothers grass, felt like we were doing something sneaky….

    10 Burpees OYO
    Streamline tin snips

    Mosey to foundry for stations:
    Partner up

    Pull-ups AMRAP
    Big boi sit-ups AMRAP
    90 degree flex arm hang
    Jump the snake
    Run to track 5 burpees run back – timer

    Mosey to back of NOMA for:
    Sunday Mornings x 5

    Mosey to flag for:

    10 Burpees OYO
    LBC x 15

    Think you’re done…not!

    8 count body builders IC x 10

    Now we’re done…

    COT

    • T-Claps to Baywatch for Rucking to the Renaissance
    •. 100% participants at coffeteria

    SYITG

  • Testing a Post – from Bad Moon

    Testing a post

  • 7 Pax and a Whole Lot of Thangs – from Fracsac

    7 Pax made a choice to take the DRP on their journey to get right and posted at The Renaissance at 0630 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Warmup facing the Bacon:

    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    SSH IC x 20
    Imperial Walkers IC x 15
    Hillbilly IC x 15
    Fwd AC IC x 10
    Rev AC IC x 10
    Michael Phelps IC x 10

    The Thang 1:
    Mosey to the grass area by the tree line.
    Variation of The Suck

    3 SSH, 3 Bobby Hurley’s, 3 Burpees for 3 minutes. Count out loud as each Pax completed a round.

    The Thang 2:
    Line up at the first tree. Burpee broad jump 5 times to second tree (mosey once 5 burpees complete) then bear crawl to third tree. Rinse and repeat x 4.

    The Thang 3:
    Route 66
    Starting at light post #1 do 1 Burpee. 2 Burpees at #2 light post, etc until reaching 11.

    The Thang 4:
    Mosey back to grass field.
    EMOM x 4 minutes x 10 burpees.

    The Thang 5:
    Mosey back to start of tree line and circle up.
    Catalina Wine Mixers IC x 10

    The Thang 5:
    Mosey to back of NOMA for Sunday Mornings x 5 or more.

    COT

    NMM

    • We completed approximately 150 burpees, some had more, some had less. Each Pax had more than 100.
    • The speaker has a psychological effect, it really works.
    •. YHC threw a couple stretches in, but didn’t feel like documenting.
    • Way to finish January strong!

    SYITG

  • Renny Frost (Renaissance 2021-01-18) – from Catfish

    Frosty morning at the Renny with 7 PAX: Heisenberg, Hokie Pokie, Tool, Fracsac, Pop Tart, Dax, and Catfish (Q).

    Started with Abe Vigodas, Grass Grabbers, and SSH, then warmed up the legs with a round of the Motivator. Threw in some Imperial Squat Walkers for good measure. Moved to faces for Peter Parkers and Plank Jacks.

    Moved on to five minutes of ten EMOM burpees (50 total). Went back to faces for Peter Parkers and Mountain Climbers. Back to feet for 8-counts.

    Moved to the fountain for Dips, Bulgarians, Derkins, Bulgarians (other leg), and Irkins. Once done with this, got another 5 minutes of EMOM burpees in. Circled up again for a leg ring of fire with Al Gore/Jump Squats. Then did a standard Ring of Fire with Merkins and an active plank (move leg/arm out in sequence). On to the back of the museum for Sunday Mornings.

    COT. Coffeeteria @ PJ’s.

  • Holding Down the Fort – from Vagabond

    The “frequent flier” Renaissance pax were at Jackson Day Race so we had two newcomers for the windy beatdown in the 40 degree chill. After doing some stretches, moseyed around NOMA then down the park entrance doing 10 warmup exercises along the way, about every 20 yards.

    THANG:
    20 reps of two exercises at each end of field, declining by 2 reps at each interval until reaching 2:
    – squat jumps touching ground with both hands, then jump raising both hands above head on the jump
    – big boi sit-ups at other end of field
    – Going to/fro each end of field, crawl through the “bear crawl” zone each way + 3 burpees in middle going both ways

    Onward to close with 3 reps of Sunday Mornings behind NOMA

    Circle up for COT, prayer

  • Deck of Life – from Fracsac

    6 Pax eagerly awaited for 0630 to embrace the beat down that was sure to follow. After a disclaimer the Pax climbed the steps for a warmup.

    Warmup
    IW, GG, AV, AC

    8 count body builders IC x 10

    The Thang

    Starting at the the first set of steps of NOMA, merkins increased by one up to the top. Call it stairway to heaven, ascending merkins or whatever…..11 steps if YHC’s count was accurate. When completed head back to base and 5 burpees.

    F3 deck of life! That’s the F3 deck sans squats, lunges and sprints. That left a whole lot of merkins! Each Pax takes a turn flipping a card, then calls cadence for exercise indicated on the card.
    Non face cards = 10 reps
    Face cards = 15 reps
    Jokers = 15 burpees OYO

    With a few minutes left, mosey to the back of NOMA for Sunday Mornings x 5 OYO

    COT

    100% attendance at coffeteria!

    It was a great way to kick of a Sunday Morning!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • Sunday the 13th @ Renaissance

    4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup. 

    WARMUP

    SSH IC x15

    AV IC x 15

    Arm circles IC x 15

    Grass grabbers IC x 15 

    Peter Parkers IC x 15

    Parker Peters IC x 15

    Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot. 

    Dying cockroaches IC x 15

    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 crossed Roosevelt Mall for:

    Route 66 – Dips

    We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.

    Mosey back to front of NOMA for: 

    Jack Webb’s IC x 20

    EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or  character builder, depending on your perspective. PAX pushed through admirably. 

    Mosey to wall 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.

    CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG