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!
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!
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
The Thang ~ Parts 1-3 and then Part 4
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.
COT
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).
Coffeteria
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!
YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..
Warmup
SSH IC x 31 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20
Mosey to the Foundry for Stations:
Run to Bike Trail, 5 Burpees and Run back (Timer) 90 degrees arm hangs (Helps with the pullup) Big Boi Situps (AMRAP) Rinse and Repeat
Mosey to the Practice Track While on the way there, sudden change, 10 Burpees OYO
At the practice track
BLIMPS at each turn as we run around the track Burpees x 5 Lunges IC x 10 Imperial Walkers x 15 Merkins x 20 Plank Jacks IC x 25 Squats x 30
Mosey back to the Flag
Mary Flutter Kicks IC x 15 Hello Dolly IC x 15 Tin Snips IC x 15 LBC’s IC x 15 Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)
COT Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!
You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm circles IC x 20 Peter Parkers IC x 20 Mountain Climbers IC x 20 Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15 Dips IC x 15 RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps Step 1 – 1 merkin Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1 Pax 1 – Pullups AMRAP Pax 2 – Run to bike path, 5 Burpees and run back (time) Flapjack
Station 3 Pax 1 – Big Boi situps AMRAP Pax 2 – 10 Jump squats, Kuch style (timer) Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can” Pax 1 – Run backwards at a healthy pace Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1 Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track Run straightaway, stop and complete 5 Burpees at the turn Run the curve, stop and complete 5 Burpees at the straightaway Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary LBC’s IC x 15 Flutter kicks IC x 15 Hello Dolly IC x 15 Dying Cockroach IC x 15 American Hammer IC x 15 Tin Snips IC x 15
Mosey back to VSF for COT Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
