F3 New Orleans

Tag: Renaissance

  • Renaissance 5… or was that 6

    Warm up

    As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.

    The Thang

    FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by

    50 Burpess, then another loop around NOMA.

    100 push ups, then another loop around NOMA.

    150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …

    200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes

    The Cool down Stretch

    We returned to the flag and did 5 minutes of stretching lead by Belloq.

    COT

    We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉

    Coffeetria

    100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.

  • RRR at the Renaissance

    This Sunday was a simple one, catch up on Run Ranger Run miles. A brief disclaimer, and a quick warm up:

    SSH x 20, Grass Grabbers x 10

    Mosey to the practice track and do some miles…..

    Stretch for a few minutes before heading back…

    Stop behind NOMA for 3 Sunday Mornings! It’s just not the Renaissance without them!

    COT followed by 100% attendance at coffeteria. Good Times!

    SYITG

  • 4 corners and a VQ

    The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.

    Warm up 

    SSH x 20

    Abe Vigoda x 15

    Forward Arm Circles x 15

    Dying Cockroach x 15 

    Peter Parker x 15

    Parker Peters x 15

    With Warmup wrapped up, PAX Indian Ran over 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 20

    Burpees x 10

    Pax then formed a line and Indian Run over 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 – Decline Merkins + Dips

    PAX completed these and then it was a short mosey over 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

    Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam. 

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    100% attendance at Coffeteria.

  • Renaissance Run and Burp

    5 men gathered in the gloom to start their Sunday off right with the commitment to improve. YHC informed the Pax that the North Dakota State University Bison were once again crowned FCS National Champions with a commanding victory over the James Madison Dukes.  8 out of the last 9 years crowned National Champs pretty much solidifies the right to call the program a dynasty.  The Pac 12 will feel the wrath in September when the Oregon Ducks host the FCS National Champs for their opening game.    

    The clock hit 0600, time to give a disclaimer, then mosey to the field for:

    Warmup

    SSH IC x 31

    Abe Vigodas IC x 10

    Hillbilly’s IC x 10

    Arm Circles IC x 20

    10 Burpees OYO

    Bataan Death March
    Traditional Indian Run on the track around the lagoon, only thing added is the last Pax drops for 3 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes.

    Take the festival grounds track to the Foundry, continuing the Bataan Death March. 

    COP – Foundry

    Five Stations, 
    Station 1 – pull-ups AMRAP
    Station 2 – Big Boi Sit Ups AMRAP
    Station 3 – 90 Degree Flex Hang As Long As Possible

    Station 4 – Squats AMRAP 

    Station 5 – 4 Burpees, run to track, 4 Burpees and run back – Timer

    Rinse and Repeat – only make it 4 Burpees, then 5 Burpees at the track

    The first 8 Burpees were for the 8 National Championships, the final 9 were from the number of years it encompassed.

    Bataan Death March

    Take the route we came, back to NOMA.  YHC almost forgot about how we ended the Renaissance, thanks to Belloq for the reminder.  Continue the Indian Run to the backside of NOMA for some Sunday Mornings!  But first:

    Merkins IC x 10 (4-count)

    LBC’s IC x 20

    Crunchy Frog IC x 10

    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. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    100% attendance at Coffeteria!

    SYITG

    5 at the Renaissance

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Back to the Basics

    Back to the Basics

    There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
    4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
    Mosey to the freshly cut grass area, really more of a 10 step mosey…..
    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20

    Mosey to the Foundry for Stations

    Round 1
    Dips, Step ups, knee ups, and 10 Burpees as the count

    Round 2
    Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer

    Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.

    Mosey Back to NOMA

    Partner up for Mini Dora 123
    50 Burpees, 100 Merkins, 150 Squats
    Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!

    3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
    Mosey to closest wall of NOMA and complete 5 rounds OYO.
    10 Air Presses
    5 Donkey Kicks
    Last Donkey kick transitions into a Balls to the Wall with one merkin

    5 Rounds is no joke!

    Times up! Mosey back to the flag!

    COT
    Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
    What a great way to kick off the week!

    SYITG

  • Renaissance 1…2…3…

    YHC felt the need to Lead, so sign up to Q he did! Four men and a canine posted for a classic Renaissance beat down courtesy of YHC. But first, a brief disclaimer and a reminder to show the shovel flag some respect……

    Mosey to the steps of NOMA for the warmup

    SSH IC x 31
    IW IC x 15
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    PP IC x 20
    MC IC x 20

    During the Abe Vigodas, YHC was nearly bludgeoned during a drive by from the Super Size Sunday Paper being delivered….Totally worth the risk!

    Dora 1…2…3….
    Partner up for cumulative exercises

    100 Burpees
    200 Merkins
    300 Squats
    Partner 1 starts exercise partner 2 runs a lap around NOMA then flap jack.

    Mosey to the Big Lagoon for Bataan Death March. Indian run with last man dropping for 3 Burpees then sprint to front. Continue for 1 full lap.
    Finish up with some Sunday Mornings at the back of NOMA.
    10 air presses in peoples chair
    5 mule kicks against wall finishing last one with a Balls to the Wall and 1 shoulder press. Repeat x 5.

    Times up! Mosey to flag for COT where we did Count off, Namorama, Announcements, Intentions, and ended with a prayer to the Sky Q.
    Notice SOGO has the weighted vest going. #HIM
    Thanks for posting with me today!

    SYITG




  • Sunday Funday

    Nov 3 2019

    Once again the Renaissance crew gathered in the gloom.

    T-claps to Heisenberg who first appeared as a small dot at the entrance to the park, having rucked for an hour before the meet. Our small but dedicated group circled up and got to it.

    WARM UP –
    I’m calling this the “Tour Guide” – YHC led pax on a 15ish minute run through the scenic portion of City Park that F3 nation rarely visits. Kept the mosey strong with a halfway intermission of box jumps and inclined merkins. Ultimately made our way to practice track.

    THE MEAT –
    An improvised four corners.
    First corner – All pax circle up, hold plank while each pax completes 10 merkins, counter clockwise, complete the circle. Two rounds.
    Run half lap of track (200 m) listen to pax debate the definition of a “corner” as you pass two.
    Second Corner – Again circle up. Again plank, again merkins @10, one round. Then on six for LBCs. 20 LBCs per pax member while all hold legs at 6in above ground or in LBC ready position. Whatever you do don’t let feet touch the ground. 2 rounds. Up for another half lap. Again, the “definition” of a “corner” sounds like a hot topic. Pass all the Army guys in their matching outfits (which were clean, unsweaty, and had no signs of workout) who were pointing and jealous of our F3 K9 pax member, DJ Diver, who had his vest and was blasting sweet tunes for all.
    Third Corner – Again circle up. Again plank, again merkins @ 10, one round. On six, one round 20 LBCs. Up to feet, next movement. 30 squats per pax while rest hold trees (Al Gore). Two rounds.

    Time became a factor and it is a poor Sunday Q who forgets our finishing burner… The one and only, Sunday Mornings.

    THE POTATOES –
    Run/Mosey to back of NOMA. 5 sets OYO
    one set =
    Assume the people’s chair, do 10 air presses
    Down to merk position for 5 donkey kicks
    Then Balls to wall, do one hand stand press, or count to 10
    rinse/repeat

    Side note –

    As YHC takes more opportunities to Q I’ve noticed that the best compliment a Q can receive is grumblings and doubt from the peanut gallery. It means we’re getting somewhere, and the pax is getting what we all pay for – The Push. Have you ever complained when you’re working out on your own? Absolutely not. Because you just speak to management (yourself) and stop. The reward of F3 is we push and get pushed to a point we would not typically take ourselves. Getting comfortable being uncomfortable. That’s where the growth happens. Everyone of those complaints turn in to victories at coffeteria once it’s all over.

    I don’t know how I started coming to Sundays… It might have been Catfish. But I’ve got to tell you. They are now one of my favorites. When it seems there is absolutely no reason to keep a commitment, even to yourself, and every reason to let off the gas… It might be the most important moment to keep it.

    Thanks for letting me lead

  • Renaissance for the recovery – Focus on Form not Reps!

    Post Half Marathon & GoRuck

    3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.

    Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.

    After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.

    Ran a loop and did one minute of Burpees

    Ran a loop and did one minute of Lunges

    Ran a loop and did one minute of Imperial Walkers

    Ran a loop and did one minute of Merkins

    Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters

    Ran our final loop and did one minute of low slow squats

    We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.

    We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.

    This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.

  • F3 Renaissance with a 610 Feel

    F3 Renaissance with a 610 Feel

    Short and sweet…. we met in front of NOMA and proceeded to the practice track stopping every 6 minutes for 10 Merkins. 60 Merkins later we were at the back of NOMA for Sunday Mornings (chair position with 10 air presses, 5 mule kicks, 1 balls to the wall with a Derkin/hand press…. repeat for 5 minutes). Close with COT lifting up Da Parish & Bellhop’s family and onto Coffeeteria at Café Navarre