F3 New Orleans

Tag: Renaissance

  • 1776 with FNG Monopoly – from Hokie

    On a balmy, humid Sunday, YHC arrived at The Renaissance around 0610

    At 0615 FNG arrives and YHC welcomes said FNG requesting information on who EH’d. As it turns out he was EH’d by someone in an online Dad’s mentoring group from afar (I believe Phoenix)

    At 0630 Disclaimer was given and Warmorama proceeded. At approximately 0635 1776 was introduced

    18 exercises
    17 for 100 seconds each
    10 second transition between exercises
    18th exercise, burpees for “only” 76 seconds.

    It is Sunday and it is Renaissance so to the back of NOMA for Sunday mornings

    COT and naming of FNG, a board game enthusiast, …

    Welcome Monopoly who is getting ready to join his M, welcoming their 3rd blessing into this world

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Confusion at the Renaissance by Triple Shift – from Vagabond

    It’s Father’s Day and I was all excited to bring out the coupons (kettlebells and dumbbells) to get our old man strong bods in shape. After talking with Fracsac yesterday at coffeteria, he said no has signed up so I said I would take it. After signing up, I received an email that confirmed that I was the Q. The only problem was that I signed up for next Sunday, June 25th. Insert Face Plant meme here.

    As I started to unload the bus with all the weights, Vagabond informed me that he was the Q and graciously allowed me to co-Q with him especially will all the gear I brought. Anyway, here we go.

    Vagabond starts us off with 25 SSH, 10 Slow Vigodas, 10 Grass Grabbers, 10 Bob and Weaves, 10 Hill Billys, 10 Hip Slappers, and 10 Wax on/offs. Short mosey to the grass to the left of NOMA for a descending ladder of 20/15/10/5 Merkins, 20/15/10/5 Big Boy Situps, and 20/15/10/5 Bobby Hurleys. After we did a first set, we lunged walk up the ramp then ran back to the beginning. On the second round after we did the 15/15/15, we lunged walked then bear crawled then ran back to the grass. On the third round after the 10/10/10 we lunged walked, bear crawled then did 2 burpees at 4 well-spaced orange cones then ran back to the start. Finally, after 5/5/5, we lunged walked, bear crawled, then did 4 burpees at the 4 well-spaced orange cones the ran back to the start.

    Time for the hand off and then the weights. The instructions were to pick up a weight and start at the landing area in front of NOMA. We would do 20 single arm rows, then farmer carry the weight to the first light pole then do 18 squats. From there we would farmer carry the weight to the second light pole and do 15 hand release merkins. Continuing with the farmer carry, we would go to the third light pole and do 13 American Hammers with the weight in a letter ‘U’ pattern. Finally, we would farmer carry the weight to the fourth light pole and perform 10 bulgarian split squats with the weight (each leg). The numbers 20, 18, 15, 13, and 10 are the ages of my children and I was hoping to do 5 rounds of this routine but that was too ambitious, and we didn’t have enough time. Mosey back to the front of NOMA to drop off our weights and we headed to the back of NOMA for a surprise and of course Sunday Mornings. The surprise exercise was Burpees/Donkey Kicks! Like a Jack Webb routine, we did 1 burpee in cadence then 2 donkey kicks. We increased it all the way up to 6 burpees / 12 donkey kicks. #Crowd Pleaser. Finally, we did 2 Sunday mornings then headed back to the flag.

    Countoff, namerama then memory lane. I asked the PAX to share a good memory they had with their father in honor of Father’s Day. What a special time getting to hear the stories of time well spent and memories made with their dads. I prayed us out and ask God to bless us to be the fathers we were designed to be. Happy Father’s Day!

  • Tabata with the Bert Kaempfert Orchestra – from Heisenberg

    Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10

    The thang
    10 stations 40 second workout with 20 seconds to rest and move.

    1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.

    We accomplished 2.5 rounds

    5 Sunday Mornings

    COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
    Coffee PJ’s were we were joined by Triple Shift.

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • Spin the Bottle for Burpees – from Fracsac

    5 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with a couple rounds of 15 to 1.
    15 SSH and 1 burpee
    15 squats and 1 burpee

    Today is National Travel and Tourism Day. So we toured the Big lake with the Suck at the flowers followed by Step ups and dips at the boardwalk.

    Moved back to the field for spin the bottle. Cones set up on each end about 100 feet apart. 2 balls and a bottle in the middle. All stand around the bottle while 1 pax spins. Who it lands on has to grab a ball and throw it at a pax. If the bottle is between two pax, each grab a ball. All other pax run in the direction of a goal. If hit, 3 burpees for runners. If miss, 3 burpees for throwers.
    Finish with Sunday mornings and COT

    NMM

    Apparently May 7 is the birthday of New Orleans. Now you know.

    Midway through spin the bottle, YHC gave a pass to burpees for the pax that could say the full name of the inventor of the burpee. YHC was disappointed that nobody knew who he was. 10 burpees OYO.

    The 15 to 1 was to recognize the winner of the Kentucky Derby, Mage, that pulled it off with 15 to 1 odds. Maybe Mage was behind the 7 deaths last week?!?!

    SYITG

  • 6.7.6 – tibialis anterior mountain – from Hokie

    At 0600 there wax No Q so I took it

    At 0630 We started with 6 Pax on a Glorious beautiful Sunday morning and we finished with 7 (I know it is hard to believe anyone would be late in this group 😜) and we finished with 6 at coffee (Mayham had to go pack for Hawaii). Thus 6.7.6…

    The Thang

    Start with tibialis anterior exercises and then climb a mountain of reps and finish with tibialis anterior exercises and Sunday mornings.

    For more info on tibialis anterior exercises search Knees over Toes on YouTube:

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    The Mountain

    1 Burpee
    10 Merkins

    1 Burpee
    10 Merkins
    25 Step-ups (2 is 1)

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    1 Burpee
    10 Merkins
    25 Step-ups
    50 Reverse Lunges
    75 Air Squats
    100 Sit-Ups

    Mosey to back of NOMA

    Tibialis raise x 20
    45° calf raise x 20
    KOT calf raise x 20

    SUNDAY MORNINGS!

    Thanks for opportunity to lead

  • Frac It, I’ll Q! – from Fracsac

    8 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with 10 x 8 count body builders.

    Route 66 Vagabond style at the lamp posts. Start with 11 burpees and work down to 1. MoT was running.

    The Suck – 666 style. 3 minutes of 6 SSH, 6 merkins and 6 jump squats over and over. Call out your rounds complete.
    1 minute rest then rinse and repeat. Penalty if first round number not exceeded. Lucky for the Pax, Catfish came through!

    Mosey to field for some 4 on 4 frisbee passing action. Cones set up in a circle, 5 passes equals 1 point. Rules a little sketchy, but some good passes and all were sweaty in the end.

    Finish off with Sunday Mornings.

    Great stuff! Thanks for posting and for the fabulous Coffeteria that followed.

    SYITG

  • Something About Mary – from Heisenberg

    Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to spare at the NOMA fountain I announced the theme to Tool, Vagabond and Catfish. Abdominal workouts and abdominal surgeries are in conflict, so Catfish went for a run.
    Everything was “in cadence”.

    Warm-up Imperial Walkers, Abe Vigoda’s, Grass Grabbers, (We were joined by Fracsac and Triple Shift each of whom were four minutes late) Arm Circles, on our faces for W’s, Y’s and T’s. To the top of the NOMA steps for a Deep Sea Diver with shoulder taps

    Crunch O Rama
    1. LBC
    2. Raised Leg – Crunch
    3. Freddy Mercury
    4. Right Side Crunch
    5. Left Side Crunch
    6. Reverse Crunch

    Lap around NOMA
    Plank O Rama
    1. Front Plank
    2. Nolan Ryan
    3. Low Right Side Plank
    4. Low Left Side Plank
    5. Back Plank

    Run to back of NOMA for some . . . . Mary
    1. Heels to Heaven
    2. Gas Pumps
    3. Fire Hydrant
    4. Crunchy Frog
    5. Tin Snips
    6. Penguins
    7. Flutter Kicks
    8. Wide Legged Dying Cock Roaches
    9. Hello Dolly

    Finished with obligatory “Sunday Mornings”.
    COT.