F3 New Orleans

Tag: Renaissance

  • 15’s & Release – from Hokie

    YHC finished hanging drywall on Saturday AM at 1100 and looked and saw a Q-less Renaissance on Sunday but would not HC

    YHC finished working at Charlie’s on Saturday PM at 2300 and looked and saw a still Q-less Renaissance on Sunday but still would not HC

    YHC got up at 0530 Sunday AM and looked and saw a still Q-less Renaissance on Sunday and decided to step up and HC

    As 0630 approached six pax, including Smooth, in from Spain; new pax member, Wapner; our N’antan, Fraq; PVC & MacGyver.

    We started with a disclaimer and welcome and Warmorama of SSH x 20, Slow Vigodas x 10 and grass grabbers x 15. While warming up 2 additional pax, Abacus & Vagabond, arrived.

    The THANG –

    15’s
    15 Burpess & 15 Mountain Climbers
    Then Mosey to Green box and
    15 American Hammers & 15 big Boi sit up

    Run back to NOMA

    repeat with round of 14’s 14 & 14 mosey to green box 14 & 14, mosey to NOMA

    Rinse and repeat for rounds of 13, 12, 11….

    At 0710 we gathered around “the bacon” for 25 “foot release” squats (squat to seated position and lift knees as high as possible) & 25 hand release merkins

    At 0714 we went up the stairs to “enjoy” Sunday Mornings against front wall of NOMA

    At 0715 we gathered for countarama, nameorama, announcements & prayer.

    Thank you for the opportunity to lead

  • Cool & Crisp Renaissance – from Fracsac

    Sunday morning in New Orleans. A crisp 42 degrees with a cool breeze making it feel a bit chilly. With a shovel flag planted and Old Glory flying gracefully 5 HIMs faced the bacon to start the warmup with classic rock streaming.
    Post warmup mosey to an open spot near the big lake for Embrace the Suck:
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurley over and over. One minute rest then rinse and repeat x 3.

    Mosey back to the fountain for tabata.
    8 rounds of step ups with 45 seconds work and 15 seconds rest.

    Mosey to tree line.
    Bear crawl to tree 1 and burpee x 1.
    Bear crawl to tree 2 and burpee x 2.
    Continue to tree 5.

    For the return trip:
    MoT is skipping with 5 squats at each tree.

    Head to back of NOMA for Sunday Mornings x 5.

    Mosey to flag. 30 seconds remaining, so low plank jacks x 10 IC ‘cause Hawgcycle says we need to do these.

    COT

    NMM

    This was likely the coldest day in the Fall of 2022.

    YHCs glutes and quads were still sore from Triple Shift twisting them in directions they didn’t know they could go yesterday. Just thought everyone should know.

    Hawg was right, low plank jacks just feel right.

    No Ranger Panty sightings today. We still have plenty of cool days coming, so fingers crossed!!

    SYITG

  • Blimps on the Bayou – from Triple Shift

    YHC has been out of the Q game for quite a while. In fact, the last time I led a beatdown was over 4 months ago. I’m not sure why that I haven’t contributed to the betterment of the PAX but I would put laziness and a consumerism mindset at the top of the list. Yes…it happens to all of us!

    WARMUP
    As I have gotten older, jumping straight into an intense “warmup” creates more problems than it solves so I decided to do something a little different. More tempo and less reps.

    Hold a deep squat position and recover x 2. Rotate hips left then right. Hold deep a squat position and recover. Perform some self love. Now that we are “warmed up”, SSH x 31. Forward arm circles x 10, arm pretzels x 10, reverse arm circles x 10. Tempo squats x 15, tempo front lunges x 10 and tempo side lunges x 10.

    THE THANG
    With the approx. 2.65 miles of running we did yesterday at Hawg’s rock around the clock beatdown, I realized that running sucks BUT….it is super helpful to get stronger. So, to get more running in, I recycled a similar workout that King Kong brought out a couple of years ago. Start off with 50 rocky Balboas at the NOMA steps and then run to the first lamp post and perform 5 burpees and 10 Red Sun/Yellow Sun Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and then run to the second lamp post and perform 10 lunges (2 is 1) and 10 Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and run to the third lamp post and perform 15 Imperial Walkers (2 is 1) and 10 Supermans. You get the idea! A lot of running and Supermans and picking up the six.
    Once we finished that set, we performed 15 body rows on the hand rails and 20 LBCs in cadence. With less than 10 minutes left, we headed to the back of NOMA for a modified Sunday Morning. 10 Supermans, 5 donkey kicks and 1 BTTW x 5. Head back to flag and stretch for 90 seconds.

    COUNTOFF, NAMERAMA AND COT
    Thankful for the bright sun this morning and the extra 60 minutes of sleep! Led us in prayer for all the PAX that are on IR and the ones who are suffering with loss. Honored to lead and have a front row seat to see Abacus, Hokie Pokie, and Catfish grind it out.

    The bravest sight in the world is to see a great man struggling against adversity.
    Lucius Annaeus Seneca

  • Fitdeck – from Heisenberg

    On Saturday YHC learned the site Q, FracSack, would be down range on Sunday taking the M and 2.O to a concert by a band named BlackPink in Houston. Evidently, BlackPink is a South Korean girl group.
    I was pleased to be greeted by Hokie and Belloc. Belloc still under doctors’ orders, left to get in his steps. So Hokie and I faced the bacon and started the warm-up.
    Warm Up – Imperial Walkers, As we were completing the Imperial Walkers in the distance, we saw Surge carrying what appeared to be two thermoses. Hokie thought maybe Surge had coffee and water. But, evidently, the dark thermos was a kettlebell. Grass Grabbers, Side Straddle Hops.
    The Thang – FitDeck
    What is a Fit Deck? – Featured on Season 5 of SharkTank – FitDeck is a 56-card deck featuring bodyweight exercises designed for a whole-body workout routine. It was created by Phil Black, a Navy Seal, and Columbia Business School graduate. Per my Amazon order history, I purchased it in 2008. Evidently, Phil was unsuccessful in getting a shark to invest, and FitDeck is no more. This was probably the 2nd time using the FitDeck.
    These were the exercises we completed. All were done in cadence or for a set time or distance determined by YHC.
    Kick Backs, Crunches, Wide Squats, Belly Angels, Bear Crawl, Lizards, Oblige Bridge, Diamond Merkins, Crab Crawl, Side Leg Lifts, Side Crunches, Star Jumps, Wall Sits, Half Sit Ups, Fire Hydrants, 8 Count Body Builders, Flutter Kicks, Lunge Walk, Squats, Arm Rotations, Reverse Crunches, Superman, Chasing Rabbits aka Mountain Climbers, Reach Ups – two-handed Dying Cockroach,
    With a few minutes to go, we headed to the back of the museum for the mandatory Sunday Mornings.
    Sunday Mornings x 5

    COT
    We had special intentions for those that are healing and hurting and Surge’s Mother-in-Law and her cancer treatment.

    Coffeteria at PJ’s, where we were joined by Triple Shift.

  • Last Week’s Renny Redux (Renaissance 2022-10-23) – from Catfish

    Conditions – 65 F with a Cool Breeze (nice, just like last week!)

    The Thang

    Started facing the bacon with:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)
    8-Count Bodybuilders x 20 (in cadence)
    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to fountain to continue the Chad 1000 prep started by Hokie in past weeks. PAX did a 5-minute routine that included the following:

    • Bulgarians (left leg) – 1 minute
    • Bulgarians (right leg) – 1 minute
    • Power-ups (left leg) – 1 minute
    • Power ups (right leg) – 1 minute
    • Step-ups (alternating) – 1 minute

    Rested the legs with Dips (in cadence x 20) and derkins (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 30).

    Rinse and repeat with the same 5-minute routine already mentioned. Rested legs this time with, LBTs (in cadence x 20) and flutter kicks (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 30).

    Rinse and repeat w/ 5-minute routine again. Headed to back of museum for 4.5 minutes of Sunday Mornings (1 Sunday Morning = 10 overhead claps in people’s chair, 5 donkey kicks, and 1 balls-to-wall press).

    Back to flag for COT.

  • Renny Party of One – from Catfish

    Conditions – 65 F with a Cool Breeze (nice!)

    The Thang

    Started facing the bacon with:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    8-Count Bodybuilders x 20 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)
    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to fountain to continue the Chad 1000 prep started by Hokie in past weeks. PAX did a 5-minute routine that included the following:

    • Bulgarians (left leg) – 1 minute
    • Bulgarians (right leg) – 1 minute
    • Power-ups (left leg) – 1 minute
    • Power ups (right leg) – 1 minute
    • Step-ups (alternating) – 1 minute

    Rested the legs with Dips (in cadence x 20) and derkins (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 20).

    Rinse and repeat with the same 5-minute routine already mentioned. Rested legs this time with flutter kicks (in cadence x 20), LBTs (in cadence x 20), and Dr. Ws (in cadence x 20). Ran a lap around NOMA, stopping at the stairs for calf raises (in cadence x 20).

    Rinse and repeat w/ 5-minute routine again. Ran to stairs for another round of calf raises (in cadence x 20), then back of museum for ten rounds of Sunday Mornings (1 Sunday Morning = 10 overhead claps in people’s chair, 5 donkey kicks, and 1 balls-to-wall press.

    Back to flag for solo COT.

  • Chad meets The Grizzly – from Hokie

    On Saturday evening YHC noticed no one had signed up to take the Q at Renaissance so I signed up 😉

    Sundays gathering at 0630 had a small group of 5 Pax including one, Fryin’ Pan, posting down range from Rock Hill, SC

    The last few weeks I have talked about Veteran Suicide Prevention and the upcoming Chad 1000. The CHAD 1000X has brought together thousands looking to be a part of something greater than themselves. Not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution.

    After a brief WarmORama consisting of SSH x 20, Concrete grabbers x10, Slow Vigoda’s x10, arm circles x10 we moseyed to the fountain surrounding The Bacon so we could do some step ups

    The Thang:
    Round 1 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
    1st minute ~ 10 squats then Alternating leg step ups
    2nd minutes ~ 10 squats then Left leg power ups
    3rd minute ~ 10 squats the right leg power ups
    4th minutes ~ 10 squats then Left leg power ups
    5th minute ~ 10 squats the right leg power ups
    then 10 Burpees

    Round 2 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees and 25 Merkins

    Round 3 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
    1st minute ~ 10 squats then Alternating leg step ups
    2nd minutes ~ 10 squats then Left leg power ups
    3rd minute ~ 10 squats the right leg power ups
    4th minutes ~ 10 squats then Left leg power ups
    5th minute ~ 10 squats the right leg power ups
    then 10 Burpees, 25 merkins and 50 Lunges (2 is 1 of course)

    Round 4 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees, 25 merkins, 50 backwards Lunges

    Round 5 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees, 25 merkins, 50 backwards Lunges, and 100 Cross Arms to shoulders big boi sit ups.

    We then moseyed to the back of NOMA for Sunday Mornings before calling it a day and heading to coffeeteria.

    Thank you for the opportunity to lead back to back days this weekend.

  • No Q at 0610 – from Hokie

    As of 0610 there was no Q so YHC thought of how to help those getting ready for the Grand Canyon Rim 2 Rim

    After disclaimer & traditional Warmorama we went to The Bacon for steps & more step ups

    5 minutes step ups
    10 burpees
    Lap of NOMA
    Burpess waiting on 6
    1 minute recovery

    Rinse and repeat for 4 minutes, 3 minutes, 2 minutes & 1 minute of step ups

    Lunge to green box
    Mosey to back of NOMA for Sunday mornings

  • Chad 1000 training …. Step ups and lunges oh my – from Hokie

    As of Saturday 6 pm no one had taken the Q so YHC decided to commit even though I would miss coffeeteria 😜😂

    5 Pax gathered on this glorious Sunday morning Under Frac’s shovel flag with Old Glory laying limp with no breeze in the air.

    Starting with Warmorama on the front of NOMA facing the bacon

    SSH x 20
    Open the gate for 1 minute
    Close the gate for one minute
    Then a balancing act of grab an ankle, pulling it over the opposite knee while then pushing down on the knee to open the hips for one minute

    The Thang – Round 1

    100 Step ups each leg then 8 count body builders waiting on the six

    The Thang – Round 2

    Route 66 up the entrance to NOMA with Bernie as the mode of Transportation and Bobby Hurleys at each light pole

    Then 8 count body builders waiting on the six

    The Thang – Round 3
    Head back to NOMA with 10 burpees at each light pole and the mode of transportation being the Lunge

    At 0710 the alarm sounded to close our Chad training and head to the back of NOMA for Sunday mornings

    0714 the alarm sounded and we headed back to the flag for COT where we lifted Surge’s MIL, Frac’s mom and Tenderloin

    Thanks for the opportunity to Q.

  • False Fall is gone – Make America Burpee Again – from Hokie

    YHC awakened to another day and another Q-less calendar so I took the Q at Renaissance

    As 0630 approached 8 Pax gathered at NOMA

    WARMORAMA
    20 SSH
    Roll some ankles
    Shrug some shoulders
    Roll some necks

    THE THANG
    Partner workout

    Team up in teams of two
    EVERYtime the team pairs up 10 Burpees

    Pax 1 then runs around NOMA
    while Pax 2 start towards 100 team count of called exercise

    EVERYtime the team pairs up 10 Burpees
    Switch and Pax 1 continues exercise and Pax 2 runs around NOMA

    That is a lot of burpees over 35ish minutes!

    At 0710 back of NOMA for 10 more burpees and 100 seconds of Sunday mornings