YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is…. 0600 …
YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC …
I suppose the morning began like any other summer day in NOLA. Which is to say 80+ degrees before the sun rises and the air felt like eating a hot cup of gumbo. In the sun. After a half marathon. But today being a high holy day on the F3 …
Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact …
24 person tabata? No problem! We’ll head to they gym today and use the stairs. WARM UPSide straddle hopWind millsGrass grabbersLow slow squatsMountain climbersPeter Parkers JLo’sBox cuttersFlutter kicks Tabata (40 second workout, 20 second rest, 8 times) Divide into 3 groups, each group takes a workout (decline pushups on the Gym …
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 …
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 …
Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect …
16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July. QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a …
Disclaimer given, mosey to rock pile for warmup:
-Mountain Climber X10
-Peter Parker X15
-Parker Peter X15
-Grass Grabber X10
-Arm Circles X10 front X10 back
-Side Straddle Hop X10
-burpees X3 oyo
Grab a rock and head to Fball Field:
-4 groups X1 rotation
-group 1 is timer: 1 lap around track
-group 2 overhead press
-group 3 curls
-group 4 squats
Mosey to playground, stay in same group, one rotation:
-group 1 box jumps
-group 2 underdogs
-group 3 incline merkins
-group 4 rocky balboa
Mosey to baseball field:
-11’s but 6’s instead:
-rows and burpees oyo
Pair up for some Dora 1,2?
-100 bench press, 200 LBC’s
Mosey back to role pile for mary:
-dying cockroach X15
-penguins X15
-J-lo’s X15
Return to flag, count-off, name-o-rama, announcements, intentions, prayer.
Thank you gentlemen for your participation and allowing me to lead!
