YHC arrived at the Renaissance AO about the same time as Hokie Pokey, and the assumption was we would be the only Pax to post. With time approaching 6:00 we thought about a run down the Bayou, until another vehicle came along, and with Gumby it made us three. With the threat of rain, we considered a mosey to the Peristyle, but then Abacus arrived, bringing us to four. YHC needed to bring a solid beat down to make the Sunday Funday worthwhile, so it began with a disclaimer and a mosey around Delong Drive. Circle up in front of NOMA.
Warmup all IC SSH x 30 IW x 15 Grassgrabbers x 10 Arm circles x 20
First up – Dora 123 Partner up for the following 100 Burpees 200 Squats 300 LBC’s Cumulative count, while other pax runs a lap around NOMA
Next up – Plank and Step ups Stay partnered up. Pax 1 holds plank at top of NOMA steps, Pax 2 completes 20 step ups at NOMA fountain/pond. Flapjack for 5 rounds.
Total planking was 6 minutes each. Finish the beat down with 1:30 of planking, just to be sure the full 7 minutes was achieved.
COT Count off, Name-o-Rama, announcements, intentions, closed with a prayer to the Sky Q.
NMM YHC did not really want to do much of anything this day, but the other pax posting got this guy motivated and we made our downPainment for the day. Coffeteria was attended by all Pax. Good times! Thanks for posting with me and for keeping F3 alive!
Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.
7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!
Warmup SSH IC x 31 Imperial Walkers IC x 20 grass grabbers IC x 10 Abe Vigodas IC x 10 Arm Circles IC x 20 Peter Parker IC x 20 mountain climber IC x 20 Parker Peter IC x 20
Mosey to the first tree on the great lawn for a Catfish classic. But first, 10 Burpees OYO just to get the attention of the pax. Starting at first tree, bear crawl two trees, complete 10 merkins. Crabwalk two trees and complete 10 merkins. Bear crawl two trees and complete 10 merkins, followed by 10 burpees. Mosey back to street in front of the peristyle.
Indian run to the Foundry.
Stations at the Foundry 5 Stations, 2 pax per station. Station 1 – Big Boi Sit-ups AMRAP Station 2 – Pull-ups AMRAP Station 3 – Ski jump the snake AMRAP Station 4 – Merkins AMRAP Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer
Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack. Rinse and Repeat for a total of 2 full rounds.
Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail. YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS
Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.
Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.
Dips IC x 20 Low slow squats IC x 20 Right leg step ups IC x 15 Left Leg Step ups IC x 15 Incline merkins IC x 20 Low plank for 1 minute Decline merkins IC x 20 LBC’s IC x 30 *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.
COT Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.
Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!
Thanks for posting with me today and for allowing me to be a part of such a great group.
YHC arrived with a couple minutes to spare, looking forward to a classic Shorty beat down. What would Shorty deliver this day? Gassers? At 0629, it was evident the Shorty beat down would have to wait, for no better reason than “No Shorty.” The 10 Pax agreed that it wouldn’t be an issue. With that said, Two Yutes took the warm up, beginning with a brief disclaimer before a mosey to the Great Lawn. YHC May be off a bit on exactly what was done.
SSH IC x 25 Floyd Mayweathers x 20 IW x 15 Grass Grabbers x 10 Arm Circles IC x 20 peter Parker’s x 20
YHC took the next part with a mosey to the fountain in front of NOMA. Dips IC x 15 Mosey to the path around the Big Lagoon for Bataan Death March. Single column Indian Run where the last man drops for 3 Burpees then sprints to the front. Each Pax got an opportunity to experience the Burpees, so crossover to the festival grounds walking path and mosey to the Foundry for stations Station 1 – Run to bike path, do 10 Burpees and run back (timer) Station 2 – pull-ups AMRAP Station 3 – Big Boi Sit-ups AMRAP station 4 – Box jumps AMRAP station 5 – Low Plank
Finish with a Fracsac classic Catalina Wine Mixers IC x 10
Bongo steps up for the next part starting with a mosey back to the Great Lawn for some 11’s. Start with 10 Squats, Run across the lawn, 1 LBC, Run back across 9-2, 8-3, 7-4, etc. Always totals 11.
RevSox steps up and takes the final Q for the hour. Starting at the last palm tree of the Great Lawn, time to get our kicks on Route 66! If memory serves me right, it was lunge walks between trees and merkins at each tree, 1 at first, 2 at second, up to 11 totaling 66. I probably have the exercises wrong, but it’s the effort to remember that counts, or something like that. Finish with some Mary, then mosey back to the VSF.
COT
Count off, name-o-Rama, announcements, intentions, end with a prayer to the Sky Q.
NMM
During the Bataan the FNG was attacked by a fierce dog, leading to his naming. That fierce animal was somewhere between a wiener dog and a Maltese, no doubt a real killer! T- Claps to War Eagle for the EH.
T-Claps to the Pax for stepping up and doing what was necessary to deliver a solid group beat down.
YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..
Warmup
SSH IC x 31 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20
Mosey to the Foundry for Stations:
Run to Bike Trail, 5 Burpees and Run back (Timer) 90 degrees arm hangs (Helps with the pullup) Big Boi Situps (AMRAP) Rinse and Repeat
Mosey to the Practice Track While on the way there, sudden change, 10 Burpees OYO
At the practice track
BLIMPS at each turn as we run around the track Burpees x 5 Lunges IC x 10 Imperial Walkers x 15 Merkins x 20 Plank Jacks IC x 25 Squats x 30
Mosey back to the Flag
Mary Flutter Kicks IC x 15 Hello Dolly IC x 15 Tin Snips IC x 15 LBC’s IC x 15 Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)
COT Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q
NMM
The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!
YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.
Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.
Upon returning to the flag, we completed:
Merkins IC x 10 (20 total)
Seal the deal with 10 Burpees OYO
COT
Count off, name-o-rama, intentions, closed with a prayer
NMM Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!
You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm circles IC x 20 Peter Parkers IC x 20 Mountain Climbers IC x 20 Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15 Dips IC x 15 RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps Step 1 – 1 merkin Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1 Pax 1 – Pullups AMRAP Pax 2 – Run to bike path, 5 Burpees and run back (time) Flapjack
Station 3 Pax 1 – Big Boi situps AMRAP Pax 2 – 10 Jump squats, Kuch style (timer) Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can” Pax 1 – Run backwards at a healthy pace Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1 Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track Run straightaway, stop and complete 5 Burpees at the turn Run the curve, stop and complete 5 Burpees at the straightaway Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary LBC’s IC x 15 Flutter kicks IC x 15 Hello Dolly IC x 15 Dying Cockroach IC x 15 American Hammer IC x 15 Tin Snips IC x 15
Mosey back to VSF for COT Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..
Warmup SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 15 Arm Circles IC x 20 Peter Parker IC x 20 Mountain Climbers IC x 20 Parker Peter IC x 20
Thang 1 Instructions were simple…. Line up at first tree, bear crawl to the next tree and complete 5 Burpees Lunge Walk to next tree, and complete 5 Burpees Bear crawl to next tree, and complete 5 Burpees Lunge walk to next tree, and complete 5 Burpees Sprint back to first tree YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.
Thang 2 Bataan Death March on Lelong Drive Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column. Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.
Thang 3 Dora 1..2..3 Partner up 100 Burpees, 200 Squats, 300 LBC’s Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.
Thang 4 Shock and Awe Some mumblechatter initially, but it didn’t last long SSH IC x 5 10 Burpees OYO SSH IC x 5 9 Burpees OYO …….. SSH IC x 5 2 Burpees OYO SSH IC x 5 At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise…. Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.
With 3 minutes remaining, a few stretches to assist in the cool down.
COT Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.
NMM
It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……
With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.
Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.
With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’
Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.
A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……
Warmup
SSH IC x 31 Hillbillies IC x 20 Abe Vigodas IC x 10 Arm Circles IC x 20 Grass Grabbers IC x 10 Peter Parkers IC x 20 Mountain Climbers IC x 20 Parker Peters IC x 20
Thang 1
Dirty Mac Deuce….. Round 1 Merkins IC x 12 Squats IC x 12 Flutter Kicks IC x 12 Do a Lap around the Great Lawn
Round 2 Shoulder Taps IC x 12 Lunges IC x 12 Hello Dolly IC x 12 Do a lap around the Great Lawn
Round 3 Floyd Mayweathers IC x 12 Side Lunges IC x 12 Dying Cockroach IC x 12 Do a lap around the Great Lawn
Round 4 Diamond Merkins IC x 12 Monkey Humpers IC x 12 Tin Snips IC x 12 Do a lap around the Great Lawn
If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.
Thang 2 Right leg step ups IC x 15 Dips IC x 15 Left Leg step ups IC x 15 Derkins IC x 10
Thang 3 Mini Dora 1…2….3 Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc. Burpees x 50 Squats x 100 LBC x 150 1 Pax starts exercise, Pax 2 runs the circle around NOMA
Thang 4 Mosey to the Tree line for some “Embrace the Suck!” 3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over) During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today…… Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!
Mosey back to the VSF for the COT Announcements, Intentions, closed with prayer.
NMM
It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..
Speaking of shovel flags, where are they? Someone must has several in their trunk……..
Glad to see Quick Draw back! Kotter!
YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!
YHC was feeling the need to add some manliness to the Sunday routine. With the kettle bell movement in full swing uptown (see what I did there), YHC took the opportunity to bring a good old fashioned beat down to the World in the confines of City Park. What YHC did not account for was the wrath of Mother Nature. The lightning show died out around 0620, along with the rains, which made for a quiet and cool time in City Park. The only issue now was the high water. YHC drove slowly down the river called Marconi Drive, and made it to NOMA.
At 0630, YHC made a quick mosey toward the Great Lawn just in case there were Pax loitering about there, but nay, no Pax present. Mosey back to the big lagoon for a quick warmup of some side straddle hops and something else, then a run around the lagoon with some burpees. Mosey to the Foundry, where the path leading to the bike trail was over ankle deep with high water, keeping YHC from entering it. YHC did pullups, Burpees, and WW2 situps.
Mosey to the practice track, where Roosevelt Mall was hiding under the standing waters, but YHC hopped along the protruding islands and only had to endure a few moments of submerged feet. At the practice track, which was high and dry, YHC did some sprints on the straightaways, mosey on the curves, and stopped in the practice area for a few other exercises, like burpees and such.
Mosey back to NOMA for the virtual COT (tough to do COT with a single Pax). Announcements included the Bar-a-thon, but YHC reminded the Q that he was already signed up. Prayed for those that had damage from the waters and the storm, and that a quick recovery was in their future.
NMM
YHC managed a little over 4 miles, and racked up the only ISI point of the day. The new AO name shall remain unnamed, with a name coming in the very near future, one would hope, unless Mother Nature has something to say about it.
YHC hasn’t been posting nearly as much as he should, and there may have been a chance for a fartsack this day as well, except that Mambi was on IR, and unable to Q his long awaited One Year Maniversary Epic Beatdown! When YHC was asked if he would take the Q, seeing as YHC was the Q for Mambi’s first post, it sealed the deal. What did the Mothership beat down comprise of this day you ask? Read on…..
YHC arrived a few minutes early and prepared the parking lot for a fine tasting beat down with a few cones.
12 veteran men of F3 were prepared to make a downPAINment on improving this day, so YHC provided a brief disclaimer at 0630, stating that he hoped to make Mambi proud, followed by lots of mumblechatter, which would have been far worse with Rudy present, followed by a short mosey to the Great Lawn……..
Warmup
SSH IC x 31 IW IC x 20 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm Circles IC x 20 (10 fwd, 10 back) Peter Parkers IC x 20 Mountain Climbers IC x 20 Parker Peters IC x 20 'Merkins IC x 20
Short mosey to the parking lot with the cones for Suicides! Set up like a Basket Ball court:
Sprint to quarter line and back, 5 Burpees Sprint to half line and back, 5 Burpees Sprint to 3/4 line and back, 5 Burpees Sprint full court and back, 5 Burpees Repeato with Squats for round two, followed by Bobby Hurley's for Round three.
YHC had the men count off. Instead of choosing partners, YHC had 1 partner with 3, 2 with 4, 5 with 7, etc, for a little Dora 123….
50 Burpees 150 'Merkins 300 LBC's Partner 1 starts the exercise, while partner 2 runs suicides (just like above with no exercise). Flapjack and keep cumulative. Once your team finishes, partner 1 continues with suicides while partner 2 does Burpees, waiting for the six. No easy plank and wait today.....
Mosey to the fountain at NOMA, Freak Nasties IC x 20.
Mosey to the Trail around the Big Lagoon for Bataan Death March! It’s an Indian Run where the last man drops for 5 Burpees and sprints to the front. It was during this time The Mothership crew spotted the men of the Muscleship! But our crew was busy with a beat down, no time to stand around in a circle and chat as they were……
Upon completion of the Bataan Death March, mosey back to the tree line near NOMA, near the Muscleship flags for some Burpees and Bear Crawls….
Starting at the first tree, bear crawl to second tree, 5 Burpees, bear crawl back to first tree, 5 Burpees. Rinse and Repeat.
About the time The Mothership crew were finishing up this latest evolution, sweating profusely from the solid beat down, the Muscleship crew arrived. It was no Burr vs Hamilton, or the likes of Westside Story. But YHC took the opportunity to face away from their circle, and in a line with sixes toward the Muscleship crew, completed Monkey Humpers IC x 15. It was pretty Epic…….
Before departing the Muscleship Crew, a couple minutes of Mary:
Dying Cockroach IC x 20 Crunchy Frog IC x 10
Mosey back to the Great Lawn
Just enough time for: 10 Burpees OYO Catalina Wine Mixers IC x 10
Mosey back to the flag for the COT
Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
Thanks for posting with me today, and for allowing me to be one of you. Here’s wishing you a speedy recovery, Mambi!
Enjoyed coffeteria, where Hawgcycle made an appearance with Mike from Morning Call! Good times!!!
