F3 New Orleans

Tag: Renaissance

  • 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

  • Pumpkin Party

    Pumpkin Party

    Seven pax rallied on NOMA apron for warmup. Two were wearing sandals. Frac was missed.

    Moseyed the tree line to/fro Carollton/Wisner doing 6×5 8-counts

    Tabata –  12 exercises 50 sec / 20 sec recover – using cinder blocks or pumpkins as coupons (not in order)

    • Situps with coupon raised over-head
    • Triceps
    • Curls
    • Thrusters
    • Flutters with rock
    • Al Gore with rock in rifle carry – hold entire time
    • Hand-walk around coupon in plank
    • Alternating toe taps
    • Bench press
    • Jump rope
    • Side squats with coupon
    • Kettle bells

    Mosey to rear for 6x Sunday Mornings

    Mosey to front for Mary

    COT, Prayer, Share

  • What we do on Sunday

    Just a regular Sunday where 6 #HIM’s posted to push themselves to be better, After a brief disclaimer, mosey to NOMA steps.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • AC IC x 30 fwd and back

    EMOM – 10 Burpees every minute on the minute x 10 minutes

    Dirty Mac Duece

    • 4 rounds of 3 Exercises x 12 Reps followed by a lap around NOMA
    • Each round was 1 arm, 1 leg and 1 core
    • Round 1 – merkins, low slow squats, flutter kicks
    • Round 2 – Copperhead merkins, squats, dying cockroach
    • Round 3 – Shoulder taps, lunges, WW2 situps
    • Round 4 – Catalina Wine Mixers, jump squats, LBC’s

    Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds

    Mosey to back of NOMA for Sunday Mornings x 5

    COT and close with a prayer

    NMM

    • YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
    • YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
    • join us Monday at the View to get IPC week 3 out of the way

    SYITG

  • 60 is the new 45- Sunday @ the Renaissance

    60 is the new 45- Sunday @ the Renaissance

    8 PAX got themselves out of bed on a Sunday morning to battle through the heat and humidity to start their week off right with a beatdown. We even had an FNG show up to see why other PAX left their AC’d houses for the discomfort of City Park. YHC gave the disclaimer and we moseyed to the steps of NOMA to warmup.

    WARMUP-
    SSH IC x20
    AV IC x 20
    Arm circles IC x 20
    Dying cockroaches IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    I had heard the Iron Pax Challenge was going to be stationary this week, so to honor the Iron Pax, I decided to lead the PAX in an Indian Run over to the Great Lawn for:

    Suicide 11’s- Big Boy Situps and 8 Count Bodybuilders
    I had 8 counts planned for Catfish, but apparently he had to run across 2 more states that morning. For this beatdown we started at the top of the Great Lawn facing North with 1 Big Boy Situp, running to the first swing and performing 10 8-count bodybuilders. We then continued running to the electrical box, and then to the second swing for the farthest sprint.

    Running suicides as part of 11s definitely took more time, but I looked at my watch and knew we were in the clear to Indian Run 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
    There was some grumbling among the PAX regarding time, for Sunday Mornings (a Renaissance signature exercise). Again, I looked at my watch and knew we were good on time.

    After completing descending Dips and Moseying to the back of NOMA, we took a 20 count and I noticed Hokey Pokey was already waiting, and questioned why we were taking so long. I looked at my watch again, said,
    “It’s 7:23 we’ve got 7 minutes, that’s plenty of time for Sunday Mornings.
    “Renaissance is 45min, not 60.”
    Well, YHC was quite surprised and embarrassed.
    One of the PAX said, “60 is the new 45”. We laughed and I learned a new word- LAGNIAPPE: Something extra the Q makes you do when you don’t want to (nailed it!). As we were over time, I cut our final exercise down from 5 rounds to 3:

    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
    This was a particularly memorable beatdown, not only for the extra time, but also as we got to welcome FNG- Full Count into F3. As we start the Iron Pax Challenge there’s always a bit of rubbernecking and chatter about times/scores, I reminded the PAX about this quote from Hemingway, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” Just by coming out to post each one of us is better than we were yesterday. I’m very thankful that we can come out, post and motivate each other to be better than our former selves.

    A great start to the week and a fun time at coffeteria. SYITG.

  • 7 Men of The Renaissance

    7 Men of The Renaissance

    Even at 0630 the heat and the humidity were present, but 7 men committed to give it their all and push through it. A brief disclaimer was given, followed by a short mosey to the NOMA steps for a warmup:

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • Bat wings – AC fwd and back, OH Clap, Seal Clap, Moroccan Night Club

    Start off with Ascending ‘mericans on the steps of NOMA. Start with 1 at the bottom and increase to 8 at the top.

    Mosey to some cones set up about 30 yards apart in the grass. Here’s what happened:

    • Bear Crawl IC to midway, followed by 10 ‘mericans, then bear crawl to the end IC followed 10 more ‘mericans
    • Lunge Walk IC/monkey humpers IC on the way back
    • 11’s OYO, with Burpees on one side, run between, Bonnie Blairs on the other end (2 is 1 on BB’s)

    Circle up for Embrace The Suck:

    • 7 SSH’s, 7 ‘mericans, 7 Bobby Hurleys continuously OYO for 3 minutes
    • 1 minute rest
    • 3 more minutes of The Suck

    Mosey behind NOMA for Sunday Mornings

    • 10 air presses in Peoples Chair, 5 Donkey Kicks, followed by 1 BTTW Shoulder Press (That’s 1) x 5
    • Finish with Rocky Balboas IC x 15

    Mosey back to the 3 Shovel Flags for COT

    NMM

    This was Door Dash’s first visit to The Renaissance, he’s a solid The View guy. Glad to see him make it out.

    Iron Pax Challenge is coming up in September, so sign up and help NOLA show The Nation how awesome we are.

    Both of my recent Q’s (Friday and Sunday) The Suck has made an appearance. If you need to work on increasing one’s endurance, this is the one to bring! That Bat Wing thing came back too, it’s great to prep the arms for a work out.

    What a great way to start the week, followed by our regular awesome coffeteria!

    SYITG

  • Black Jack Twenty One’s

    Black Jack Twenty One’s

    A half dozen pax mustered on the NOMA entrance after the disclaimer for a quick warm-up.  We then moseyed to 7 areas around the south lagoon for 21 reps of 21 exercises OYO.  Covered about 1.5 miles.  Need to get the bugs worked out on the counts but otherwise everything went smoothly. The Park is a perfect beatdown background.

    21×21

    1. Burpees
    2. Monkey humpers
    3. Dying cockroaches
    4. Derkins
    5. Jump squats
    6. Big boys
    7. Plank jacks
    8. Prisoner lunges
    9. Flutters
    10. Decline shoulder taps
    11. Step-ups
    12. V-ups
    13. Elbow up downs
    14. Squat kicks
    15. LBCs
    16. Plank alternating toe touches
    17. Hillbillies
    18. Hello Dolly
    19. Floyd Maywethers (incline plank with forward punches)
    20. Imperial walkers
    21. Wife pleaser

    Closed with 3 reps of obligatory Sunday Mornings, then COT, the best part