F3 New Orleans

Tag: Pontiff Playground

  • Rock City Rocks

    YHC hasn’t been at Rock City for few months because of the launch of Sweaty Bells, which is a Sunday workout with kettle bells. Willie and YHC had thought of bringing their kettle bells to a Rock City workout one day but could only imagine the mumble chatter from a PAX named Rudy. Because it’s been awhile since the last Rock City, YHC was super excited to have an opportunity to Q again for the 2nd time at this AO. YHC is very happy to see many new faces just in few months. F3 Nola is definitely growing at a great pace, which leads to a FNG, later named Scam Newton, EH’ed by Marlin. At 5:30 am, YHC gave his standard disclaimer…. and off the PAX.

    Everyone grabbed a rock and headed to the middle of the football field. Rudy apparently is not strong enough to do that because he’s so used to warming up first before the PAX pick up the rocks. But Rudy somehow managed to suck it up and do what the Q said.

    Warm-ups

    Because there are so many new PAX who have never Q’ed before, YHC took this opportunity to invite Baloo to help with the warm up exercises:

    SSHs x 30 IC

    Windmills x 10 IC

    Arm Circles and Seal Claps x 15 IC

    Hill Billies x 20 IC

    Mountain Climbers x 15 IC

    Round 1

    Picked a partner for the entire workout. Everyone lined up at the 40 yard line of the football field. While one PAX lunge walked toward the field goal post, the other PAX ran backwards to the field goal post then ran back towards his partner. Flap jack until the team crosses the end zone. Once in the end zone, each PAX did 10 burpees each. However, while one PAX was doing the burpees, the other PAX was in Goblet Squat position with the rock until his partner finished with his burpees and then flap jack.

    Round 2 – Broken up Dora

    Starting from the end zone….

    Dora Part 1 – finished 80 thrusters as a team. While one PAX was doing the thrusters, the other PAX ran out to the 40 yard line and did 10 curls and moseyed back to the PAX. Flap jack until 80 thrusters were completed by the team.

    Dora Part 2 – finished 200 LBCs with the rock as a team. While one PAX was doing LBC’s, the other PAX ran to the 40 yard line and did 10 chest presses and moseyed back to his partner. Flap jack until 200 LBCs were completed by the team.

    Dora Part 3 – finished 300 shoulder taps as a team. While one PAX was doing shoulder taps, the other PAX ran to the 40 yard line and did 20 Rocky Balboa’s on the rock and moseyed back to his partner. Flap jack until 300 shoulder taps were finished.

    Round 3 – Sprint Relay Race

    Starting from the end zone, one PAX sprinted to the 40 yard line and did 5 manmakers and sprinted back and tagged his partner. The partner did the same thing. Rinse and repeat until finishing a total of 4 rounds as a team so that each PAX did 10 manmakers.

    After the sprint, the PAX did some active stretching with “open gates” and “zombie walk” to stretch those legs and hamstrings. Mumble chatter again from Rudy saying that we should have done these stretches at the beginning of the workout and not at the end. YHC believes Rudy is just getting anxieties because college football season is almost here. And he knows how crappy the losing Irish is going to be this season. Ouch!!!

    Brought our rocks back to the pile and moseyed back to the flag. YHC didn’t managed the time correctly and ended the workout at 6:17 a.m.

    COT

    Count-a-Rama – 24 PAX, Name-a- Rama, announcements, and intentions. One FNG named Scam Newton because he is an Auburn alumnus. Once again, thank you for the opportunity to lead. SYITG

    King Kong

    Willie, King Kong, Gabrielle, and Jingle Vader managed to meet up for coffee at PJs on Magazine Street after their respective beatdown. Today was also the inaugural beatdown on UNO campus lead by Tool. During coffee, YHC found out there were 14 PAX at the newly launched AO and 17 PAX at the Skinny. There was a total of 55 PAX on the Southshore participated a workout today. Great way to start off the week!!!

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • King Kong Escaped Audubon and Found His Way to Rock City

    Filled with excitement, YHC grabbed his passport this morning and went on a Metry field trip to Q his very first Rock City. YHC got to the AO about 15 minutes early and spotted Kuch, YourMomandDem, High Rise, and Abacus getting a head start by running a lap around the park to get some miles for the Run Ranger Run. T-claps for that!!! 22 strong Pax showed up on a cool, dry, windy Monday. YHC gave his standard disclaimer and told the Pax to mosey to the rocks, to pick up a decent size rock and mosey straight to the middle of the football field. Mumblechatter from Rudy telling YHC that Metry folks don’t lift up the rocks before warm-ups. Well… too bad. Off went the Pax.

    Warm-ups

    Circled up in the middle of the football field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Hill Billies x 20 (YHC was trying to stay focus with his cadence count while Rudy was doing Imperial Walkers instead. Rudy claimed that Pax in Metry don’t do Hill Billies.)

    Seal Jacks x 20

    The Thang

    Pax lined up in the middle of the football field with their rocks facing the field goal. Pax did the following exercises in the following sequences without stopping except in the middle of the workout where Mahatma gave us a 20 count.

    Moseyed toward the field goal and performed 10 slow merkins IC.

    Moseyed back to the middle to the rocks and performed 10 manmakers OYO.

    Moseyed toward the other field goal and performed 20 plankjacks IC.

    Ran back to the middle and performed 15 low slow squats with the rock IC.

    Ran back toward the field goal and did 10 Cat Wine Mixer IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other field goal and did 20 Peter Parker IC.

    Jogged back to the middle and did 15 rows IC

    Jogged to the field goal and did 10 genuflects IC x 2 (10 on each leg).

    Moseyed back to the middle and muscled up another 10 manmakers OYO.

    Moseyed toward the other field goal and did 20 Parker Peter IC.

    Moseyed back to the middle and did 20 chest press IC. (With a serious tone, Mahatma said to the Q “lets do 100 of these,” and YHC knew that was not going to happen.)

    Ran to the field goal and did 15 lunges IC.

    Ran back toward the middle and muscled up another 15 thrusters OYO.

    Ran to the other field goal and lined up by the goal posts and bear crawled back to the middle and ended with last 10 manmakers OYO.

    To sum up the workout, Pax did 20 merkins, 30 manmakers, 30 thrusters, 40 plank jacks, 40 Peter Parkers, 40 Parker Peters, 15 low slow squats with the rock, 30 rows, 40 chest presses, 10 Cat. Wine Mixers, 20 Genuflects, 30 lunges, and about 1.6 miles of running in between.

    Round of Mary

    Everyone stayed in the middle of the football field and did the following exercises in cadence:

    LBCs x 20

    Flutterkicks x 15

    Hello Dolly x 15

    Dying Cockroach x 20

    Brought our beloved rocks back to their home and moseyed to the flag. While waiting for the Six, Pax planked and did 5 Nolan Ryan IC on each side.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned intentions and also a safe Mardi Gras season for all of us. YHC is very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. Thank You for accepting an Uptowner at a Metry AO. SYITG.

    King Kong

  • In the Morning when you Rise Unwillingly – WHO DAT!

    In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.

    This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?

    After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.

    Warmup:

    SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.

    The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.

    First St[WHO DAT!]ation:

    And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.

    Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:

    5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.

    Second Station

    Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.

    11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.

    Finale

    Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.

    We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.

    Total Who Dat Count: At least 10

    Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.

    Thanks for letting me Q. – Kuch

  • Championship Monday

    Championship Monday

    Clemson vs Alabama
    January 7th, 2019

    For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:

    Image result for work like a champion everyday

    Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:

    Image result for work like a champion everyday alabama

    So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.

    Warm-Up

    SSH X 18…no make that 20.

    Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.

    Mountain Climbers X 25

    Arm Circles X 10 (forwards and backwards)

    The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.

    Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…

    Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…

    Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…

    Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…

    You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.

    The Thang

    Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:

    Curls X 250

    Squats X 200

    Rows X 150

    Shoulder Presses X 100

    Burpees X 50

    One Pax member works while the other Pax member runs a 40-yard dash and back.

    Cowbell and KimChi finished early rewarding all who finished 100 LBCs.

    Post-Thang

    The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).

    Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).

    Return Rock and mosey back to flag.

    “We still have two minutes. On your six.”

    Flutter Kicks X 20

    Penguins X 25

    “We still have 30 seconds. I paid for 45 minutes,” said Rev Sox

    5 Burpees OYO

    COUNTERAMA

    NAMERAMA– Welcome FNG Rougarou (from Cajun Country)

    COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.

    Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.

  • 12-0 at #Rockne City

    What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.

    The Warm-Up:

    SSH x 20 IC
    Peter Parkers x 20 IC
    Hill Billies x 20 IC
    Plank Jacks x 20 IC
    Arm Circles IC, 10 Forward, 10 Backwards
    Windmills x 10 IC
    Mountain Climbers x 20 IC

    Grad a rock and head to the track.

    The 12:
    Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)

    12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Circle up for some Mary
    LBC x 20 IC
    Penguins x 20 IC
    Flutter kicks x 20 IC
    Dying cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Finally, rock lunges with a twist x 10 IC.

    The we returned our beloved rocks, and moseyed back to the flag.
    High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
    Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
    Hamstring stretches for a cool down, and a strong finish.
    Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)

    Thanks for letting me lead. Here’s to a great season. Go Irish!
    Walleye

  • Spartacus II Redux


    DISCLAIMER, let’s mosey…
    COP:
    -SSH x 30 IC
    -Mt Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…and let’s head to the shelter for the benches.
    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)
    Rinse and Repeat for a total of two rounds.
    Times up, send your rock home and head to the SF.
    Countoff, namerama (welcome FNG-Mayfly), announcements, and a prayer. It was an honor to lead. SYITG…

  • Uptowner Funk’d You Up!

    DISCLAIMER…let’s warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt Climbers x 20 IC
    -Arm Cicles x 30 IC (15 ea dir)
    -LSS x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 20 IC
    Grab your rock and mosey to the field and form a line:
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. Rinse and Repeat….
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. One more circuit:
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s mosey to the picnic benches for:
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Great work….take a seat….in the People’s Chair holding your rock. After a couple of minutes, take a short break….back in the chair. Great idea Mahatma, rock presses in the chair…and go right into rock curls. Break time’s over,
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Let’s mosey back to the rock pile. One more circuit (w/o LSSs):
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -Chest Press w/rock x 15 IC
    Just enough time for Mary:
    -LBC w/rock (ala Triple Shift) x 20 IC
    -Dying Cockroach x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (a strictly no eye contact event….it was refreshing to not feel Rudy staring…)
    -Penguins x 20 IC
    Send your rock home and circle up.
    COT: countoff, namerama, announcements, shoutouts, and a prayer.

  • Labor Day at Rock City

    YHC is unable to do Mondays due to having to be at work early, where a 0630 meeting with the boss trumps F3. YHC once indicated that Rock City was out unless it was a vacation day or a Holiday. Someone was listening, and YHC ended up listed as the Q on Labor day. The participation was a little thin due to the college football kickoff weekend and it being the unofficial end of summer. Congrats to Mahatma’s 2.0 contribution to the amazing victory over Miami. #89Rocks
    Five men was all that was needed to claim victory this day. YHC showed up a few minutes early and planted the shovel flag, then strategically placed some cones in the field inside the track. Someone needs to pay the light bill at Pontiff, just sayin’.
    YHC gave a brief history of how Labor Day came about. It’s great to have a three day weekend, but what does it mean? Factories were full of workers as young as 5 years old in the 19th century, and labor laws were pretty much non-existent. We’ve come a long way since then, and Labor Day is now dedicated to the social and economic achievements of American workers. A massive Railway Union strike in 1894 affected the nation, and president Grover Cleveland sent in Army troops to break it up. Several people died during the riots, and then Congress passed a law making the first Monday in September “Labor Day” at the request of Grover Cleveland. It’s now the unofficial end of Summer. With the Pax history class complete, time for a brief disclaimer, and then mosey toward the rock pile for:

    Warmup

    SSH x 31 IC
    IW x 20 IC

    Plank-o-Rama (Rev Sox loves this)
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Time to get to work. This may be YHC’s third time at Rock City, but it’s Hokie Pokey’s first, so we need to make it memorable. The Pax is instructed to grab a rock, preferably a medium one that can be used for OH presses. YHC was counting on Triple Shift going big, and he did not disappoint. More on that later.
    Mosey back to the big field inside the track where the cones were set up. YHC set the cones in the middle of the field as a reference point.

    11’s
    Starting on one long side of the field – 10 Curls
    Mosey with rock to the other side (passing cones) – 1 OH press
    Mosey with rock to middle of field where cones are – 10 low slow squats
    9 and 2 then 10 low slow squats
    8 and 3 then 10 low slow squats….
    …..
    1 and 10 then 10 low slow squats and finish at side where we started
    Continue doing low slow squats while waiting for the six.

    Short mosey to the track and drop your rocks for:

    Bataan Death March “Rock City” style!
    Here is where Triple Shifts big rock came into play. All rocks stay on the ground except for the biggest one. Line up in a single column, last man holds the big rock. When the pax begins to run, last man drops the rock, completes 2 burpees, picks up the rock and runs to catch up to the column. Upon reaching the column, the rock is dropped away from the column (safety first), then sprint to the front. As soon as the rock is dropped, the last man drops off and does 2 burpees, picks up the rock and repeats. Each Pax completed this evolution twice.

    The Pax is instructed to grab their own rock and head toward the rock pile, but YHC stopped them just outside the area where the shovel flag is located. There’s is approximately 15 yards between 2 large trees where we did a rock lunge walk. YHC requested each pax to have the knee touch the ground for each lunge, or go as low as you can without injuring yourself. Once complete, mosey back to the rock pile.

    Back at the rock pile, YHC saw one minute left, and couldn’t pass up the opportunity. Return your rocks, the do 10 burpees OYO.

    Mosey back to the flag for COT

    Count off, name-o-rama, announcements, intentions and closed with a prayer.

    NMM

    Rev Sox launches Fight Club at the end of Williams BLVD in Rivertown Wednesday. T-Claps to Rev Sox!
    The West Bank Master Melvin continues Thursday at Mel Ott Park, T-Claps to those that have helped to launch it!

    Since it’s a holiday, we talked about coffeteria, and YHC recommended heading to the place we have gone to in the past. War Eagle scoffed at this recommendation, indicating it would be CC’s or nothing at all! He followed this with the fact that CC’s gives free refills…..CC’s it is!
    YHC is now a CC’s fan…..anyone know how we can get them to bid on the City Park Casino Building?

    Thanks for posting with me today! SYITG!

  • It’s Blimping Hot Out

    Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.

    We took the usual mosey just past the Rock Pile for our warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Merkins x 20 IC
    Windmills x 15 IC
    Arm Circles 10 Forward, 10 Backward IC
    Mountain Climbers x 20 IC

    To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
    5 Burpees
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock

    The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
    Rock shoulder press on one side, run over the hill, Rock squats on the other side.
    This sufficiently gassed YHC, so a little water break was in order.

    Then back to the tree line for return BLIMPS.
    5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
    10 Lunges IC with rock
    15 Imperial walkers IC with rock
    20 Merkins (without rock)
    25 Presses with rock
    30 Squats with rock.

    Mosey to center field for some rock Mary.
    Flutter kicks holding rock high x 20 IC
    LBC’s with rock on chest (Medulla’s idea) x 20 IC
    American Hammer with rock x 20 IC

    We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.

    Thanks for allowing me to lead.

    Walleye