F3 New Orleans

Tag: Renaissance

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Monopoly VQ – from Monopoly

    At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.

    After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.

    We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.

    We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.

    With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.

    Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.

    We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.

    We counted off, name-o-rama, announcements, intentions, and a prayer.

  • Workout Vaggy Style – from Vagabond

    Warmup

    30 reps and sprint to flag across field mosey back:
    pushups
    Sit-ups
    Squats
    Shoulder taps 2 is one
    LBCs
    Bobby Hurley
    plank jacks
    Flashers
    Lunges 1 is 1

    Pax choice
    Sunday Mornings
    Circle Burpee

  • Maintaining the Standard – from Fracsac

    10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.

    Ended with Sunday Mornings because that’s what we do.

    SYITG

  • Routes to Fitness – from Mayhem

    53 degF 81% RH 4mph SE

    Beautiful conditions for YHC’s Renaissance VQ

    I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.

    6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.

    Disclaimer at 6:30 provided and to work we went.

    Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)

    11s of Motivaters and Burpees

    Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
    Mosey to the second trash can and back, some were brave enough to touch it
    Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)

    To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops

    Traditional Sunday Mornings 3x

    COT

    RCR, OMM, IOM – just sign up, everyone needs a t-shirt

    Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts

    Happy to have the opportunity to lead. Look forward to more.
    Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
    SYITG

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
    Black Result
    • 1: Subtract 2 from the base number (minimum of 1).
    • 2: Add 2 to the base number.
    • 3: Halve the base number (round down).
    • 4: Double the base number.
    • 5: Perform the base number PLUS a 30-second plank hold.
    • 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • The Heisenberg Switcharoo – from Mr Rodgers

    On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!

    Arrival:
    A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.

    The Warm-Up:
    In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,

    Mosey, stop for 10 Grass Grabbers.
    Mosey, stop for 10 Abe Vigodas.
    Mosey, stop for 10 Low Slow Squats.
    Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
    By now, the pax had the look of men who knew they were in for it.

    The Beatdown:
    Cue the ’80s hairband metal. It was time to work:

    Upper Body Circuit (3 Rounds):

    Station 1: Pull-Ups
    Station 2: Dips
    Station 3: Merkins
    Station 4: Hanging Pulls
    Station 5: Dead Hang
    Station 6 (Timer): 10 Burpees
    Pax worked nonstop until the timer finished, because rest is for the weak.

    Lower Body Circuit (2 Rounds):

    Station 1: Bobby Hurleys
    Station 2: Side Straddle Hops
    Station 3: Squats
    Station 4: Split Lunges (Left Leg)
    Station 5: Split Lunges (Right Leg)
    Station 6 (Timer): 10 Burpees
    The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.

    Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.

  • What a Beautiful Morning – from Heisenberg

    Warm Up – Grass Grabbers IC 15 , Windmills IC 15 , SSH IC 31, Arm Circles IC 10, Seal Claps IC 10, Moroccan Night Clubs IC 10, Burpees IC 10
    The Thing – Tabata 40 sec on 20 seconds off
    Station 1 – Speed Rope
    Station 2 – Burpees
    Station 3 – Shadow Box using Egg weights
    Station 3 – Step Ups with 20 lb plate
    Station 4 – Kettle bell swings
    Station 5 – Heavy Rope
    Station 6 – 60 lb Sand Bag Rows
    Station 7 – 15 lb Curls on stability Pad
    Station 8 – Heavy Rope
    Station 9 – Step-ups 30lb Ruck
    With 5 ish Minutes Left – Back of Museum – Sunday Mornings
    Finished with 10 burpees OYO
    COT

    Personally Curated Playlist
    Oklahoma! (Expanded Edition/Original Motion Picture Soundtrack) Gordon MacRae
    Have Yourself A Merry Little Christmas (Remastered 2006) Bing Crosby
    Feliz Navidad José Feliciano
    The Christmas Song (Merry Christmas To You) (Remastered) Nat King Cole
    Blue Christmas Elvis Presley
    Run Rudolph Run Chuck Berry
    Christmas In New Orleans Louis Armstrong
    Jingle Bell Rock Bobby Helms
    Rockin’ Around The Christmas Tree Brenda Lee
    It’s the Most Wonderful Time of the Year Andy Williams
    Santa Baby Eartha Kitt
    Caroling, Caroling Nat King Cole
    Symphony No. 9 in D Minor, Op. 125, “Choral”: IV. Finale. “Ode to Joy” (excerpt) (From “Die Hard: With a Vengeance”)
    Joy To The World Nat King Cole

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • Drawing a Blank – from Vagabond

    Warm up in motion

    Steps run up and down 10 times

    Dirty McDeuce

    Exercise and bear crawl the porch

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

    Sunday Mornings