F3 New Orleans

Tag: Renaissance

  • 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

  • Sh*t to Do – from Vagabond

    Bear crawl “uncle”to museum
    pax waiting do Mary

    Children’s museum partner up runner is timer
    overhead press
    squats
    sit-ups
    Curls
    step over brick
    Flutter kicks with brick
    Tricep extension
    Broad jumps over brick
    Legs lifts over brick
    etc

    Sunday Mornings, Warpner, COT

  • Sh*t to Do – from Vagabond

    Bear crawl “uncle”to museum
    pax waiting do Mary

    Children’s museum partner up runner is timer
    overhead press
    squats
    sit-ups
    Curls
    step over brick
    Flutter kicks with brick
    Tricep extension
    Broad jumps over brick
    Legs lifts over brick
    etc

    Sunday Mornings, Warpner, COT

  • Renny Duece – 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

  • 12 do Rim 2 Rim and 3 do Renny – from Hokie

    While not sure about the status of the 12 PAX doing Rim 2 Rim, but for the 3 of us (Maytag, Monopoly, and YHC) at Renny, we arrived just before first light at 6:33. We got there well before sunrise at 6:57, with good air quality and a pleasant 74-degree morning and relatively low humidity.

    The stage was set for a fantastic morning workout at Renny!

    On a slow evening at Charlie’s, I checked my phone to see who had the Q at Renny. I wasn’t surprised to see “NEEDS Q” on the calendar while 12 Pax were away enjoying the Grand Canyon. Feeling the need for coffee, I took the Q and started to wonder, what do we do on 10.06.24?

    First, the Warm-up our warm-up routine should be comprehensive and well thought out, preparing everyone for the workout ahead so we included neck rolls, shoulder shrugs, arm circles, slow Vigodas, ankle rolls, and self-love… then what?

    And then a thought popped into my mind, how many days until Christmas 😉

    With a nice even 80 days, the plan evolved.

    We planned trips around NOMA with 4 stops and 20 reps at each stop, hoping the four stops with 20 reps each is a solid way to keep the energy up, while still easy peasy and not requiring much brainwave activity.

    Then to maintain camaraderie, rounds would all start together, and at the end, pax would do low slow squats, waiting on six plus one minute when all were at the fountain so we could start the next round together. The focus on waiting for the six; helps foster a sense of community while allowing the fittest members to still get some exercise while waiting on me.

    Shoulder Taps (One is One)
    Star Toe Taps
    Honest Merkins
    Big Boy Sit-ups

    In round four, we stopped at the back of NOMA to knock out the required Sunday Mornings before continuing to finish the round.

    We closed out with COT, including praying for our 12 PAX in the Grand Canyon and all those impacted by the last hurricane and those who would be impacted again this week with the impending hurricane.

  • Earned Coffeeteria on National Coffee Day – from Hokie

    10 Pax gathered at NOMA to earn coffeeteria rights on National Coffee Day

    Because YHC was the Q, you know the workout would be very simplistic.

    After disclaimer, Warm-o-rama consisted of
    Roll head clockwise
    Roll head counterclockwise
    Shoulder shrugs forward
    Shoulder shrugs backwards
    Arm circles forward
    Arm circles backwards
    Slow Vigodas
    Ankle turns
    Self love

    The Thang —

    10 Honest Merkins – Lunge across NOMA – 100 of *Exercise* – Lap NOMA

    *Exercise* changed each Round
    1. Step ups
    2. calf raises
    3. deep squats
    4. big boy sit ups

    After a Pax finished their lap of NOMA the returned to fountain area to do step ups while waiting on the six, at which point the Q started his timer for just 2 more minutes of step ups