I went to bed around 2 am on Saturday with little expectation making the Renaissance . A text message went out at 4:18 am requesting a replacement Q as Vagabond was ill. Duty called. The sky was clear and the starting temperature 41F. Feeling a bit hungover I volunteered to …
10 pax showed up to kick off Sunday with a bang and found improvement through consistency. With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders. 11s on the steps of NOMA. Burpees and …
Christmas Music in background Warmup Plank pull through relay coupon drill Fountain 20 derkins 20 right leg step ups 20 dips 20 left leg step ups 20 plank walk ups 20 incline wife pleasers 20 decline shoulder taps 20 irkins 20 single leg squats 20 decline step ups / walks …
The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To …
YHC was running late after gathering four large Loofah Gourd’s from my back yard and loading up my vehicle with an 80# sand medicine ball, 60# sandbag and a frisbee. I had agreed to Q at Frac’s suggestion after coffee on Saturday. I didn’t complete the signup until 6:00 am …
Music Coldplay Pumpkins around museum race – hand off chain, holder is stationary Jump rope, LBCs, step ups, 5 burpees, run corner route 80 40 20 5 60 30 15 5 40 20 10 5 Frisbee Toss closest to the pumpkin Closest nothing but calls penalty for furthest and everyone …
Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x Stations Timer is bike around museum Alternating step ups American hammers with weight Jump rope Curls Box cutters Sunday mornings Mary …
Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20 Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the …
7 Pax posted to the Renaissance including one DR from Pensacola, Moonshine. Warmup facing the bacon. 11s on the steps. Dips at the fountain and burpees up top. Circled the museum a few times throwing a frisbee doing burpees when dropped. Played some dodgeball spin the bottle tag. Sunday Mornings …
On a balmy, humid Sunday, YHC arrived at The Renaissance around 0610 At 0615 FNG arrives and YHC welcomes said FNG requesting information on who EH’d. As it turns out he was EH’d by someone in an online Dad’s mentoring group from afar (I believe Phoenix) At 0630 Disclaimer was …
