F3 New Orleans

Tag: Renaissance

  • Where is the Q??? – from Triple Shift

    After a festive afternoon at the 6th annual Leg Quarter Cookoff the day before, YHC was overly stuffed with scrumptious chicken leg quarters (I think I ate four or five), High Noon refreshments and dessert egg rolls. Needless to say, I was feeling quite heavy this morning and had to get to the Renaissance workout to burn off some excess calories. I arrived at 6:25 am and saw Fracsac already stretching and was wondering who would be there given the 20 + F3 Pax members and their families enjoying great fellowship and food on Ridgewood Drive. Would the Q be there???

    After getting out of the bus, Heisenberg and Judge Wapner pull up and it’s 6:30 am. Where’s the Q? After some discussion, Heisenberg nominates me and I try to get Wapner to take it but given his seniority, he quickly pulls the UNO reverse card and said that I’ll be fine. Ok….yes sir…. I’m the Q.

    With nothing prepared, I pull the classic slow mosey to figure things out. No warmup, just head to the foundry and I’ll figure it out. As we leave NOMA, we hear the pitter patter of flip flops….Catfish come sprinting by. When we arrive at the foundry, I embark on an explanation of doing things slowly and am subsequently jeered that we’re going to run out of time doing the warmups.

    Warmarama
    15 low slow squats, 10 low slow merkins, 20 arm circles (forwards and backwards), 10 lunge around the world, 10 slow peter parkers, 10 slow imperial walkers, 10 slow parker peters, 20 burpees in a slow 6 count cadence.

    The Thang
    Mini Murph – 5 pullups/body rows, 10 merkins (soon to be hand release merkins on round 4 and 5), and 15 air squats x 5 rounds. After each round, run from the foundry to the track then back. #Crowd Pleaser
    Head to the back of NOMA for 3 rounds of Sunday Mornings and back to the virtual flag.

    COT – Countoff, Namerama, and prayers for my friend Adam Sanborn (35 years old) who has terminal cancer at 35, Woz’s (Jesse Varnado) who’s father just passed away on Thursday, Torque’s (Nic Francis) mom who unexpectedly passed away 6+ weeks ago, and Babyface’s (David Hassenboehler) father-in-law passed away on Wednesday. Keep these pax members in your prayers and that God would grant them supernatural peace as they lead their families during this season of loss and grief. May we truly understand that our days are numbered and to live lives of impact and service to everyone we encounter.

  • Easter at the Renni – from Fracsac

    Easter at the Renni went like this:

    5 pax showed up to get the day started right. With the flag planted and a disclaimer given warmup facing the bacon.

    On the steps of NOMA start off with the Easter Bunny’s arch enemy, the Tooth Fairy. Decline ‘mercins starting with 8 at the top step and finished with 1 at the bottom.

    Jack Webb cut in with his routine.

    One quick lap around the museum tossing the frisbee. A drop is 3 burpees.

    Stations:

    Station 1: Rows with 60 lb sandbag
    Station 2: kettle bell swings with 50 lb sandbag
    Station 3: jump rope
    Station 4 and 5: frisbee toss from ends of museum. A drop means 3 burpees for all.

    Timer was 15 rows cumulative in the beginning as the frisbee toss did not go well. Wapner said we could do better if he had a football. Since the Q never disappoints, out comes the football and still plenty of burpees.

    Back of museum for Sunday Mornings.

    1 minute left at the flag so 10 burpees IC

    COT followed by coffeteria.

    Happy Easter!

    SYITG

  • Earlie in the Morning – from Heisenberg

    Warm up
    Grass Grabbers 10, Windmills 11, Imp Walkers 11, 5 burpees OYO, Deep Sea Diver (descending shoulder taps starting with 8 top step of Noma. 5 burpees OYO
    The Thing
    With the “Irish/Celtic/Sea Shanties” playlist from Amazon Music loaded we began 30 rounds of Tabata 40 seconds work 25 seconds rest. Stations 1. Step-ups 30lb ruck, 2. Dumbbell Curls using one foot on a stability pad, 3. 60lb Sandbag rows, 4Morrocan Night Clubs with 2.5 lb. egg weights,5. Heavy Jump rope, 27lb Kettle bell rows, Speed Rope, 20lb weighted Sit-ups.
    The Wrap up – 3 Sunday Mornings and 10 burpees OYO
    Welcome first timer Mr. Rogers
    COT

  • Ol’ dirty fünfzehn – from Vagabond

    Warmup

    Run to Wisner and back tree weave

    Three exercises: legs core arms – 15 each

    situp punches
    squats
    merkins

    American hammers
    Lunges
    derkins

    v ups
    Bobby Hurley
    Decline shoulder taps 2 is 1

    Bicycle crunches legs straight
    Bonnie Blair
    Push up with Nolan Ryan

    Pax choice

    Sunday mornings

  • Route 56 Bday Beatdown – from Triple Shift

    Can’t remember much from my 56th birthday beatdown except that it was like Heisenberg’s Mothership beatdown the day before. Anyway, we did some warmups, and headed down the sidewalk towards S. Carrollton Ave to the front of City Park. At every light post, we performed 5 burpees and the mode of travel alternated between bear crawls and duck walks between each light post. We ran out of light posts and had to cross the street and headed back toward NOMA and ending with 6 burpees at the end to get 56.
    Headed to the back of NOMA for an attempt of Jackass Webb which is an exercise of one burpee and two donkey kicks. Continue until you get to 10 burpees and 20 donkey kicks. Well, we didn’t start at one burpee and two donkey kicks, we started at 8 burpees and 16 donkey kicks and made our way up to 10/20. That was a crowd pleaser.
    Honored to have the F3 NOLA Pax come out and show me some love!

  • 127(ish) Burpees + other stuff – from Heisenberg

    I went to bed around 2 am on Saturday with little expectation making the Renaissance . A text message went out at 4:18 am requesting a replacement Q as Vagabond was ill. Duty called. The sky was clear and the starting temperature 41F. Feeling a bit hungover I volunteered to Q. I am not sure if this is exactly what happened, but it was something very close to this.

    Warmup – Grass Grabbers IC, 5-Burpees on your own, Windmills IC, 5-Burpees on your own, Imperial Walkers IC, 5 -Burpees on your own. Then something else IC , 5 Burpees on your own.
    Thing 1 – I think we did 3 burpees at each tree while lunge walking between each one for a total of 12 trees.
    Thing 1.1 – stopped on wooden bridge for step ups and dips
    Thing 1.2 – Mosey to Singing Oak – 10 burpees OYO
    Thing 1.3 – Mosey to waterfall – 10 Burpees OYO
    Thing 1.4 – Mosey to open field 11’s with Burpees and Squats
    Thing 1.5 – Mosey to benches for some clean air H2 pumps
    Thing 1.6 – Mosey to steps for some calf raises
    Thing 1.7 – Sunday Mornings
    T-Claps to Chip and Dale for back to back posts with Chips
    COT

  • Frisbee Burpee Blast – from Fracsac

    10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
    With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.

    11s on the steps of NOMA. Burpees and squats.

    Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
    Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
    Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.

    COT followed by Coffeteria.

    SYITG

  • Forgot the deets – from Vagabond

    Posting backblast 2 weeks after – we did a bear crawl relay and pax choice of exercise. Forgot the rest. Just wanted to get pax attendances recorded.

  • YuleVibes – from Vagabond

    Christmas Music in background

    Warmup

    Plank pull through relay coupon drill

    Fountain
    20 derkins
    20 right leg step ups
    20 dips
    20 left leg step ups
    20 plank walk ups
    20 incline wife pleasers
    20 decline shoulder taps
    20 irkins
    20 single leg squats
    20 decline step ups / walks
    Plus…
    Pax Christmas wish exercise choice

    Eight counts, big bois, with 1 pax rifle carrying around fountain

    Jump rope

    Sunday mornings

  • NOT Easy Like Sunday Morning! – from Triple Shift

    The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To me, Easy is sleeping in, overeating, staying up late, foregoing that hard conversation, etc. Simply put, easy is being indifferent or passive. Conversely, I’m not saying that you should always look to redline your heart rate at every workout but it’s not my natural inclination to do hard things. So, under that mindset of creating a hard workout, I presented the following.

    Warmup – Low Slow Squats, Low Slow Merkins, Imperial Walkers, SloVigodas, and Grass Grabbers

    The Thang – Perform 30 air squats, 25 V-Ups, 20 Body Rows (flat portion of hand rail where you are inverted and bring your chest to the bar), 15 No Cheat Merkins (hand release merkin with two shoulder taps), 10 Bulgarian Split Squats (each leg by the fountain), 5 Burpees and then run a ¼ mile. Rinse and repeat a total of 4 times. Maytag killed that workout and picked up the six!

    COT – Countoff, Namerama and gave thanks to God for his gift of physical health so we can help others in need.