F3 New Orleans

Tag: Renaissance

  • 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

  • Live Oak Relay – from Vagabond

    Warmup, then on to the oak row, right left side. Going, one pax bear crawls to next tree while others plank, then others run to catch up when pax, and next pax crawls while others plank, and so forth, to the end. Returning on other side pax lunge walks or squat walks while other pax do 1 of 3 exercises (imp walker, or SSH, or al gore). Last five trees did 5 burpees at each. Sunday mornings and LBCs to close out. Closed with word of reflection and encouragement to make room for God.

  • Double Nickle Minus 1 – from Heisenberg

    8/14/2022 marked my 54th lap around the sun. What better way to start my 54th year than with a Renaissance birthday Q.
    Warm-up – 20 Imperial Walkers IC, 10 Windmills IC, 54 SSH IC.
    Mosey toward the lake for 5 minutes of EMOM burpees.
    Mosey around the lake and stop at the wooden path for IC Right Leg Step Ups (27 ish), LBC’s (25ish), Left Leg Step up (25ish).
    Mosey to the Singing Oak (She was not singing) for some rings of fire. A. Two rounds of Merkins holding a plank and then B. Two rounds of Squats holding the Al Gore position.
    Continue Mosey around the lake stopping at the benches near the Rentals. IC Gas Pumps and Dips
    Mosey to Pier for some Jack Webb – only made it up to 5 rounds. (A little sore after the St. Vincent 500)
    Mosey to Steps on side of Museum for some calf work. IC Calf Raises x 25 IC, Slow Calf Raises x 20, Toes in x 15, Toes Out x 15, Left Leg x 5, Right Leg x5.
    Mosey to the back for 5 Sunday Mornings.
    Mosey to the flag for some Mary, we each took a turn leading a round of exercises until time ran out.
    COT

  • Renaissance 2022-08-07 – from Catfish

    Warm and moist out his morning with 5 PAX at the Renny.

    Warmup:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    SSH x 30 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to faces for:

    Peter Parker x 20 (in cadence)
    Floyd Mayweathers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Back to feet for:

    Overhead claps x 30 (in cadence)
    Seal Claps x 30 (in cadence)
    Moroccan Night Clubs x 30 (in cadence)
    Forward Arm Circles x 30 (in cadence)
    Backward Arm Circles x 30 (in cadence)

    Moved over to the fountain for:

    Low Slow 8-Count Bulgarians x 15 (in cadence)
    Incline Merkins x 15 (in cadence)
    Low Slow 8-Count Bulgarians x 15 (in cadence) – other leg
    Dips x 15 (in cadence)
    Power ups x 15 (in cadence)
    Decline Merkins x 15 (in cadence)
    Power ups x 15 (in cadence) – other leg

    Moseyed over to the field for an OYO lunge-fest. PAX lunged two tree lengths, then did 10 jump squats. Lunged another two tree lengths, then 20 jump squats. Another two tree lengths of lunge, then 30 jump squats.

    Moseyed to the side of the roadand got on our sixes on the curb for:

    Flutter Kicks x 20 (in cadence)
    LBTs x 20 (in cadence)
    Crunchy Frogs x 20 (in cadence)

    Back of the museum for 5 rounds of Sunday mornings, then on to the side for Calf Raises x 10 (in cadence). Back to flag zone for a single 8-count to put a bow on the workout. CoT, coffeteria @ PJs Metry Road.