First Annual Rock City Lundi Gras
New Orleans
First Annual Rock City Lundi Gras
New Orleans

First Annual Rock City Lundi Gras

Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

The Thang

  • Mosey to the Rock pile for our Warm-Up
  • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
  • Select your rock and Mosey to the Flag Football Field.
  • Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
  • Mosey to the bathrooms
  • People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
  • Mosey to the hill
  • Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
  • Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
  • Step ups con roca – Right leg x 10, Left leg x 10.
  • Mosey to the main field
  • 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
  • Mosey to VSF and do two fence chuckers
  • Continue Mosey back to the Rock Pile.
  • Horse to stables back to the VSF.

Moleskin

T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

Announcements

If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

 

  • Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
  • Friday – 5:30 @ Wolfpack Mountain
  • Saturday – Tulane NROTC fallen 5K @ The Birdcage

-Hawg