F3 New Orleans

Tag: Wapner

  • Brick Fest – from Rudy

    Weather: muggy, but fortunately a break between lines of rain. Contrary to Ballast’s prediction, we had a dry workout.

    My first Renny Q. YHC is usually tucked away in bed at this time on Sunday am. But with M out of town, I decided to meet the group, and pick up my Renny VQ. And what better way to do it than with one of my favorite workouts – a Brick Fest.

    7 PAX were there to watch Frac struggle mightily to park his truck. On the circle. With no other cards within hundreds of feet. Back and forth he went, valiantly trying to figure out how to get close. Then it appeared frustration got the best of him, so he just abandoned the truck and made it to the workout. So 8 PAX went to face the bacon and start a warmup. Then the 9th PAX showed up on typical Triple time.

    Thing 1: Off to the Mini, all PAX grab a pair of bricks. Partner up for Dora: 100 Merkins, 200 Floyd Mayweathers, 300 Dying Cockroaches. Heisenberg earned a quick 5 burpee penalty for everyone by asking “Are we supposed to use the bricks for Floyd Mayweathers?”. The timer is a run around the bacon (yes, with bricks) stopping for 1 Mayhem Merkin.

    Thing 2: Don’t have time for 11s, so we’ll do 7s. On top of the steps – Brickpees, starting at 6 and counting down. At the fountain, Newtons, starting at 1 and counting up. A newton is like a Floyd Mayweather (sorta), but side-to-side. Shorty of old returned, as he griped and groused about the unfairness of having long arms.

    Thing 3: Around to the back of the museum, and take a seat in the People’s Chair. And stay in the chair. Wonder Bra (yes, with bricks). Out and Up, in cadence. x20, then x16, x12, x8 and finally x4. Then (and only then) could we stand up from our comfy chair.

    Final Thing: Sunday Mornings x3. Then return to the flag where we could all finally put down the bricks.

    For the Renny-Regulars, thanks for letting me Q!

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • Name it, Burn it – from Vagabond

    Questions for reflection and change:
    what monkey are you carrying on your back
    what lie do you believe about yourself
    Something depriving you of living your best life

    [not necessary to disclose]

    write it
    burn at the end

    Medicine Choice:

    100jump ropes
    35 big bois
    40 merkins
    20 burpees
    30 overhead press
    60 plank jacks
    Bear crawl around fountain
    50 squats
    30 curls
    15 8-count bb’s
    25 derkins
    40 American hammers (2is1)
    40 step ups
    25 chicken peckers
    50 LBCs 1is1
    Sprint around museum 2x
    Crawl bear across front of museum
    15 blockees
    25 Bonnie Blaire’s

    Sunday Mornings

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Maintaining the Standard – from Fracsac

    10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.

    Ended with Sunday Mornings because that’s what we do.

    SYITG

  • Routes to Fitness – from Mayhem

    53 degF 81% RH 4mph SE

    Beautiful conditions for YHC’s Renaissance VQ

    I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.

    6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.

    Disclaimer at 6:30 provided and to work we went.

    Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)

    11s of Motivaters and Burpees

    Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
    Mosey to the second trash can and back, some were brave enough to touch it
    Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)

    To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops

    Traditional Sunday Mornings 3x

    COT

    RCR, OMM, IOM – just sign up, everyone needs a t-shirt

    Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts

    Happy to have the opportunity to lead. Look forward to more.
    Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
    SYITG

  • 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 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