YHC arrived at the AO a little early to put some miles in to continue preparing for the half marathon coming up in October. After 2 miles, YHC made it back to the flag to see what other Pax were there. Upon finding only Hokie Pokey, it was decided we would focus on running this day.
4.3 miles later, we finished up with a COT. 100% participation at coffeteria.
This Sunday was off on the right track!
SYITG
YHC has made it a habit to attend the Sunday morning workouts at the Renaissance as we can workout, have coffeeteria, and still be home by 8am before the house wakes up. One constant exercise that has showed up in each Q the last few weeks is Donkey Kicks on the back wall of NOMA – in fact, we now call Donkey Kicks – “Sunday Mornings”. The inspiration for today’s Q was Sunday Mornings and trying to incorporate some music into the work-out. So with the help of my family at the ranch – we set up a play list last night and made sure the Bluetooth speaker worked. Off we go……
7 pax met at the flag at 6am. Quick disclaimer and a short mosey to the grassy area between NOMA and adjacent to the lake for warm up. TRACK 1 – VAN HALEN’s – JUMP – played during the warm-up with each time we hear the word “Jump” the PAX did SSH. In between, PAX did some Imperial Walkers, Arm Circles, and Mountain Climbers to warm up.
TRACK 2 – THE BLACK EYED PEAS – LET’S GET IT STARTED (- RUNNIN’ RUNNIN’, RUNNIN’) – perfect song for indian run up and around delong drive in front of the museum
TRACK 3 – SURVIVOR – EYE OF THE TIGER – three minutes of Rocky Balboa’s in front of the museum
TRACK 4 – PETER GABRIEL – KISS THAT FROG – i am a huge fan of peter Gabriel so we had to incorporate one of his songs. For the length of the song perform flutter kicks – when Peter sings “Kiss that frog” – time to morph to Crunch frogs.
TRACK 5 – BEASTIE BOYS – BRASS MONKEY – hold the Al Gore, until “Brass Monkey” transition to monkey humpers. This was more monkey humpers than Al Gore. Around the time Belloq noticed the sunrise – a site to see this morning over the lake in front of NOMA.
TRACK 6 – IMAGINE DRAGONS – THUNDER – Dragon Walk on the neutral ground in front of NOMA about 30 yards.
TRACK 7 – LIONEL RICHIE – EASY LIKE SUNDAY MORNING – mosey to the rear wall of NOMA for some Sunday Mornings – aka Donkey Kicks. Hold Al Gore or People’s Chair throughout song – Each time Lionel belts out “Easy like Sunday Morning” time for 10-20 Donkey Kicks on count of YHC.
TRACK 8 – MAROON 5 – SUNDAY MORNING – No rain was falling so the PAX were in for more Sunday Mornings at NOMA – Incline shoulder taps with feet on back wall of NOMA with “Sunday Mornings” sprinkled throughout the song.
With about 7 minutes left circled at the flag for some Mary – each PAX led an exercise in cadence – LBC’s, boxcutters, Cockroaches, SSH, then with one minute left and Fracsac yet to lead – you guessed it 10 burpees.
Circle up for announcements and intentions. Enjoyed the opportunity to lead and had fun this morning. If you have not been to the Renaissance, come check it out on Sunday.
So the time had finally come. The great scepter of Q had been passed to YHC, for the first time ever – with wise words from the Q’s before, and much great advice, pomp and circumstance; I had been called to lead and could not refuse. Humbly, I accepted.
And while some historians may have differing stories… about how the burden of Q leadership was thrust hastily upon the first available, unsuspecting, member of that weeks coffeteria; or how there were no wise words, or any advice, or how the pomp mostly came from the circumstance of bad jokes and poor planning… YHC chose to see the bigger picture, to take away the more important lesson: Historians are dumb, and only believe what they read in books, or on Backblasts. So there is really no way way of knowing exactly what happened on that day except that the result was, I was an HC to Q the #Renaissance for my VQ.
In the darkness of a sultry morning, while the rest of the city slept, like so many sheep, YHC went to the AO early to scope out a few areas for our challenge – only to find a wiley Catfish who apparently had run to the site to warm up for the beatdown. Tclaps! (and consequently ran to coffeteria and then home…)
As a small digression, YHC had just spent the week in Austin on a work trip and was able to commune with the NATX AOs to stay sharp. It is a powerful and reassuring feeling to stumble in to another F3 group (in another city, in another state) and see them keeping the same commitment, the same standard, to the F3 code. Our brothers are out there just as we are here, every day.
So as we waited for the remainder of the Renaissance crew to materialize in the gloom, YHC had the eerie feeling of waiting on all the other good men, materializing in the gloom of cities all across the nation. All, ready for a new day and a new beat down.
THE THANG
The rabble gathered and YHC gave a short disclaimer sure to let all know he was not the professional he appeared to be, and a circle was made.
All IC:
x10 Grass Grabbers
x10 Toe touches
x15 Windmill
x20 Peter-Parker
x20 Parker-Peter
A quick turn around in the grass, facing up Lelong Dr, with Trees to our left, noting them as markers for first exercise (as measured on gmaps, Trees are 50ft apart):
OYO, in succession no break-
5 Burpees
Bear Crawl to next tree
5 Burpees
Crawl-Bear to next tree
5 Burpees
Crab Walk to next tree
5 Burpees
Walk-Crab to next tree
5 Burpees
Sprint distance back to start
Plank for 6
Next a mosey up Roosevelt Mall to Track, plank for 6
Partner up
Next Ex:
Catch Me if You Can – One man starts with 3 Burpees while partner runs/sprints backwards around track. When Burpees complete, sprint normal to catch partner; alternate. Tagged man goes down for Burpees while other switches to backwards run… Until tagged… Continue all around track. – 1 lap. Plank for 6
Next Ex: Move to open area of track
Keep your partner
100 Merkins/Plank combined. Alternate in intervals of 10. While partner completes merkin set, you hold plank, back and forth… hold plank for 6
Next:
200 Squats/Al Gore combined. Alternate intervals of 20 squats. While partner completes set, you hold (a tree) Al Gore, back and forth…
Next:
300 LBCs/Leg Raise combined. Alternate intervals of 30 LBCs. While partner completes set, you hold 6in leg left (or modify with legs kept in LBC position…. either way, no touching the ground till complete), back and forth.
Might have had a 20 count in here for recovery, but I’m no historian…
Mosey back to flag, stop at rear of NOMA to post up against the wall for a rest… sort of.
Next Ex:
x3 sets of following, OYO
1 set =
Peoples chair timed by completing x10 Jack Reachers
x5 Donkey Kicks (half plank type position, kicking both feet up and back against wall)
Straight in to Balls to the Wall, or Reverse Wall Stand (Kick feet all the way up, walk back if need be, doing hand stand). Do 1 hand stand press, or hold count 10. (YHC open to better name for this maneuver, or maybe one already exists).
Complete mosey back to Flag
Approx 4-5m easy stretches
All above written upon memory of YHC, the quality of which cannot be accounted for or verified. As a reminder, YHC is NOT a historian. So while no one really knows what happened on this day, or others before it, the sound of trumpets were heard in the distance at one point, and it has been said that a bevy of doves was seen above, as this VQ came to a close (whether or not those trumpets were the screeching brakes of local dump trucks and the doves were pigeons is not for us to debate). But one thing is for sure, no more Gold of showing up to another man’s Q, just to make it through. It’all Iron now.
Jokes aside – I am thankful for the opportunity to Q, had a lot of fun doing it, and I hope I presented a challenge to those who showed. Tclaps to FracSac for nudging me in and putting me on rotation. I am appreciative of the F3 brotherhood and have seen huge strides in health, fitness, and energy in just the few months I’ve been committed. Thanks to all who continue to show up daily so that we can all hold each other accountable, to be just a little better, every day. Thank you, F3 NOLA.
It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.
Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)
Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders
Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.
Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.
I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃♂️
YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
SSH IC x 31
Hillbilly’s IC x 15
Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
Grass Grabbers IC x 10
Peter Parkers IC x 20
Mountain Climbers IC x 20
Arm Circles IC x 20
First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
Sprint back to Tree #1
Spoiler Alert – No luck on the Fob……
Mosey to the Foundry for Station Set #1
Split up in two groups, a group of 3 and a group of 2.
Group 1 – Merkins IC x 20 (timer)
Group 2 – 90 degrees flexed arm hang
Flapjack for 3 full sets.
Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.
Return to the Foundry for Station Set #2
Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
Station 2 – Dips – AMRAP
Station 3 – Squats – AMRAP
Station 4 – 90 Degrees Flex Hang
Station 5 – Big Boi Situps – AMRAP
Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!
COT
Count off, Name-o-rama, Announcements, Intentions, closed with a prayer to the Sky Q.
NMM
If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!
Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!
SYITG
Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.
Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.
Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.
Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.
Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.
Great start to the week! Thanks to all who attended and participated.
YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….
0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup
SSH IC x 31
IW IC x 15
Arm Circles IC x 20
Grass grabbers IC x 10
Dirty Mac Deuce…with a Renaissance twist
All exercises are 4 count x 12 unless noted otherwise
Round 1
10 Burpees OYO
Merkins
American hammer
Squats
Run a lap around NOMA
Round 2
10 Burpees OYO
Shoulder taps
LBC’s
Lunges
Run a lap around NOMA
Round 3
10 Burpees OYO
Derkins
Freddie Mercury’s
Low slow squats
Run a lap around NOMA
Round 4
10 Burpees OYO
Floyd Mayweathers
Big Boi sit ups
Step ups
Run a lap around NOMA
During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!
Mosey to the Big Lagoon bike track for…
Bataan Death March
Single column Indian run where last man drops for 3 Burpees and runs to the front.
Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.
Split up in two groups
Station 1 – Merkins IC x 20 (timer)
Station 2 – Flexed arm hang at 90 degrees
Flapjack and rinse and repeat
Mosey back to NOMA
RL Step ups IC x 10
Dips IC x 10
LL Step ups IC x 10
COT
Count off, name-o-Rama, announcements, intentions, closed with a prayer.
NMM
If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!
Thanks for posting with me today!
SYITG!
YHC arrived at the Renaissance AO about the same time as Hokie Pokey, and the assumption was we would be the only Pax to post. With time approaching 6:00 we thought about a run down the Bayou, until another vehicle came along, and with Gumby it made us three. With the threat of rain, we considered a mosey to the Peristyle, but then Abacus arrived, bringing us to four. YHC needed to bring a solid beat down to make the Sunday Funday worthwhile, so it began with a disclaimer and a mosey around Delong Drive. Circle up in front of NOMA.
Warmup all IC
SSH x 30
IW x 15
Grassgrabbers x 10
Arm circles x 20
First up – Dora 123
Partner up for the following
100 Burpees
200 Squats
300 LBC’s
Cumulative count, while other pax runs a lap around NOMA
Next up – Plank and Step ups
Stay partnered up. Pax 1 holds plank at top of NOMA steps, Pax 2 completes 20 step ups at NOMA fountain/pond. Flapjack for 5 rounds.
Total planking was 6 minutes each. Finish the beat down with 1:30 of planking, just to be sure the full 7 minutes was achieved.
COT
Count off, Name-o-Rama, announcements, intentions, closed with a prayer to the Sky Q.
NMM
YHC did not really want to do much of anything this day, but the other pax posting got this guy motivated and we made our downPainment for the day.
Coffeteria was attended by all Pax. Good times!
Thanks for posting with me and for keeping F3 alive!
SYITG
Wonderful day out at the Park with a fine turnout: Catfish (Q), Hokey Pokey, Swamp Cox, Smooth, Fracsac, and Tackleberry (Visitor from South Carolina).
Started the workout with a brief warmup of Side-Straddle hop, Imperial Squat Walkers, “Hop” laps up the museum steps (x5), and jump lunges.
Moseyed over to the Fountain for left step-ups, Derkins, Right step-ups, Incline Merkins, 8-count bodybuilders, and box jumps.
From there we headed to the field for some varied “animal” movements. First we did bear crawls for a tree length, followed by boo-boo bear crawls for a tree length, then boo-boo bear crawls (opposite leg) for a tree length, with 10 merkins afterward. Each pax did 10 burpees at the end. Followed this with some core exercises (LBCs, flutter kicks, and box cutters).
Returned the other way with Duck Walk, Crab Walk, and reverse Crab Walk, again for one tree length and with 10 merkins after each, 10 burpees upon completion. Again, core exercises: Dying roaches and Tin Snips.
From here, moseyed to the Foundry. PAX did the following:
Hang 1 minute, then low slow squats, hang 45 seconds, then low slow merkins, hang 30 seconds, then 10 pull ups OYO.
Moseyed back to flag to conclude. Thanks to all who participated, it was a good one!
After watching FracSac come in hot at 05:59:59 yours truly greeted the group/disclaimer and invited them to mosey to The Foundry
Upon arriving at The Foundry, I informed our guests that Sunday Renaissance visits typically involve two stops… The Foundry and The Track
At the 1st stop we would end up doing three rounds with 5 stations
Round 1 ~ Station 1 is the timer. The 1st Pax will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5, Hanging from Monkey Bars, Dips at parallel bars, box jumps over under the covered area (3 heights to choose from), and big boy sit ups
Round 2 ~ Station 1 is the timer and like round 1 and 3 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2 – 5 were, Merkins, Al Gore Tree huggers, dips from bench and 180* squat jumps.
Round 3 ~ Station 1 is the timer and like rounds 1 and 2 will run from the Foundry to the paved path (1 mile loop) do 10 burpees and return. Stations 2-5 were row ups (pulling one’s self up to parallel bars), Burpees (there “may” have been some grousing heard insinuating Q did not realize he duplicated burpee stations), snake jumps (lateral ski jumping over the snake like balance beam), and planks.
Part 4 ~ We Moseyed to the Practice track where we started with 10 more burpees and then ran backwards 100 meters and enjoyed more burpees (just 10). Yours truly then got arguably over zealous with a 100 meter lunge segment…. we aborted around 50 – 60 meters to Mosey back to the Flag with a “Circle the Six at the Bridge” and then continue on to the flag.
We lifted up Bell Hop, as is the custom at almost every AO, along with all others dealing with medical struggles and Cancer (Rudy’s Dad, Angie’s lists Mom).
100% attendance where two breakfast “bowls” were ordered by Catfish & Da Parish (one in the know with a. grilled biscuit and a “new visitor” to Cafe Navarre who ordered toast).
Nutrition plans & diets and IF discussions were enjoyed by all
Thank you all for who you are and how you motivate me on a daily basis to become a better man, husband, father, brother, son, friend and work!
