Tag: Rock City

“Mondays belong to the go-getters”  -quote from Google

No better way to start the week than a workout at Rock City, unless you’re allergic to rocks then you can go to Audubon where I’m told they occasionally break a sweat.  Seven veteran F3 gurus posted in the heart of Old Metry  where we were greeted with frigid yet pleasant conditions, perfect for sharpening some iron.  YHC assumed the rocks would be extra cold so he planned on working in a mix of various exercises as to keep the PAX’s blood flowing and hopefully avoid frostbite to the hands.

Disclaimer then the customary mosey toward the rock pile and the warmup COP:

SSH x20, Hacky Sack x10, Arm Circles x20, Windmills x10, Inchworm x20, Goofballs x20 (these were extra goofy, T-claps Bogey!)

 

Grab a rock and mosey out to the track.  Circle up for:

Curls x20

Lunge x20 (without rock…had to give the hands a chance to thaw out)

Shoulder Press x20

Row x20

Lunge x20

8 Count Rock Builder x10 (curl, squat,curl, press….which YHC botched up a time or two)

 

Next up, a lap around the track, running the turns and backpedaling the straightaways.  Wait, there’s more…a pitstop for Dips x20 at the benches on each side.  Once back, grab your rock for 8 Count Rock Builders x10 OYO.  Rinse and repeat.

Next up would be a new circuit to try out, courtesy of Men’s Health.  This would include 3 exercises (SSH, Squat Jumps, Merkins), 6 reps of each OYO, as many rounds as you can in 3 minutes.  YHC thought it would help with accountability to call out your count at the end of each round.  There would be a 60 sec rest period in between each round.  As we started round one, it became apparent this would be a doosey.  Rounds 2 and 3 got even tougher but the PAX dug deep and made it happen.  T-claps to those in beast mode that “lapped” YHC.  We completed (3) 3-minute rounds and it was time to head back to base.  Hawg (and others?) seemed intrigued by this workout and implied we may have to do it again in the future.  Men’s Health calls it The Lean Traveler Workout (https://www.youtube.com/watch?v=_CYLd7nmpAI) but I’m sure we can come up with something cooler if it makes a reappearance.  I’m sure some would be content if we never did it again.

Grab your rocks, start walking back, and as an added bonus (yes, there’s more) crank out rock curls and/or shoulder presses on the way back to the rock pile.  T-claps to the manly PAX that kept their rocks moving.  Mosey to the flag to call it a morning.

COT to seal the deal.

Announcements included:

F3 Baton Rouge is getting up and running.  We need guys to post on Sat mornings there (7am Highland Road Park) for the near future.  It is on the eastern side of BR and only an hour or so from NOLA.  Spread the word with any friends and family up that way.

F3 Christmas Party on Dec 19th.  Be there or be square.

Need Q’s for upcoming workouts.

Moleskin:

-YHC was the youngest one out there today.  Where were all the young bucks this am?

-The seven PAX that posted are all F3 veterans….we need some new blood in the mix.  Gotta keep the FNGs coming out.

 

Thanks for the opportunity to lead.

Tool

 

 

 

 

 

A pax of 8 showed up in the glow of the super moon for a RockCity beatdown.  YHC had earned a new toy from a recent trip to Troubled Waters and was excited to put it to use, along with a new 8-count exercise.  I gave the disclaimer, warning that things could get sloppy, and we were off to the Rock pile.

Warm-up

SSH x 31 (IC); Imperial Walkers x 31 (IC); J-Lo’s x 15 (IC); Abe Vigodas x 10 (IC); Good Mornings x 10 (IC)

The Thang

Mosey to the open field to bask in the moonlight.  We started with an introduction to the 8-count Rock builder, which is a curl, squat, curl, press.  We did 10.  Then I started rolling the COP randomizer given to me by the Troubled Waters krewe.  We did 15 burpees (OYO), 15 Calf Raises (IC con roca), 10 lunges (IC alternating legs con roca), 15 squats (IC con roca), 15 burpees (OYO)

We then moseyed to the hill.  There were cheers of excitement from the pax.  Since I am leaving for Vegas in the morning, I had the number 21 in mind.  We did 21s. (a modified version of 11s).  1 eight-count rock builder on the far side of the hill and 20 bench presses on the near side, carrying the rock over and back.  Next iteration is 2 eight-count rock builders and 19 bench presses, etc.etc. and so forth until you reach 10 eight-count rock builders and 11 bench presses.  Do as many bench press reps as you can until the 6 arrives.

We headed back to the moon bathed t-ball fields for Boss Keane’s Rock Pile – 3 reps.  Where y’at Amnesty.

Return the rocks and mosey back to the VSF for COT.

Moleskin

• I got $50 that says there is a shovel flag in JVs trunk.
• Speaking of JV – 43 lb rock today.  Day-um.  Man not only posts more than anyone in New Orleans, he works out as hard as anyone else.
• I heard Rudy and Tool commenting on the 8-count rock builder, but I didn’t hear what they said, most likely because I’ve trained myself not to listen to Rudy when I am Q.  I would suggest all future Qs do the same.  Anyway, post your comments and suggestions below Tool and Rudy.
• Marlin thinks the Rock Builder is good for staving off dementia.  That’s not nothing.
• Rev Sox is accelerating.  His consistency is paying off and he is in much better shape than he was 3 weeks ago.  So much so, that he is making comments to me about Greek present indicative verbs during the last iteration of 21.  That’s unacceptable.  I will make the workout harder next time.  All apologies.
• Rudy is calling for all LSU fans to post at Rock City on New Year’s Day.  I assume you can figure out why.
• T-claps to Woz for his post after completing the GoRuck Constellation over the weekend.  Apparently it was fun, but not as serious as desired when you are a GRT vet like Woz.  T-claps for doing it anyway.
• Christmas Party at Urban South Dec. 19th at 7:00 PM.  Ms and 2.0s welcome.  Bring a gift for  Operation Sweet Tooth or have a gift shipped directly to Children’s Hospital via Amazon.  Here are instructions.  Children’s Wishlist

 

 

In desperation mode to reach the October ISI Challenge goals of 10,000 merks and 1,000 pull-ups, YHC shamelessly took the Q at The Uptowner and made everyone do merkins and pull-ups for 45 minutes.

Warm-up:  I waited too long to write this backblast, but I figure we did SSH x 31, IW x 25, Abe Vigodas x 20, and J-los x 20.

The Thang

Three groups of two.  We rotated between 5 pull-ups, 10 squats con roca, and 15 merkins.  We completed 10 rounds.

Break for some Mary:  Again, not sure, but I know dying cockroaches were involved.

Back to the rotation.  We did 5 rounds and then made it a free for all during the last 10 minutes.  Pax could work on anything they wanted and get in as many reps as the could.  I skipped the squats and worked on my merkin and pull-up numbers.

Moleskin

• Thanks to all for helping me get to the October goal.
• This actually turned out to be a pretty good workout, if I do say so myself.
• You shouldn’t procrastinate.  How many times have I told myself that?
• Great to see Apples and Two Yutes with the mid-week post.

Spartacus Delayed…but not to be Denied…   Some of the pax, YHC included, were delayed getting to the AO due to a train.  The motivated pax, who were at the AO, took the initiative and began the Warm-up COP.  Us stragglers caught up and YHC took over the Q.   T-Claps to Bogey for filling in.

-SSH x 30 IC
-IW x 30 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…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Step up, alternating legs with or without rocks
-Rock Row
-Elf on a Shelf-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Merkins
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.

A couple minutes of Mary:

-LBC x 20 IC

-Penguins x 20 IC

-Wife Pleasers x 20 IC  (as always, a strictly no eye contact event…that means you Rudy)

Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

It was an honor to lead.  SYITG…

A long anticipated cold front moved through the New Orleans area and YHC woke up to 69 degrees and light rain.  I had noticed it raining throughout the night and was excited about getting down and dirty at Rock City.  8 others joined me at our local flood reservoir.  I gave the disclaimer, adding the fact that we were going to get muddy, and headed to the rock pile.

Warm-up

SSH x 31 (IC); 8-count Body Builders x 10; IW x 25 (IC); 8-count Body Builders x 10;  Abe Vigodas x 10 (IC); 8-count Body Builders x 10; Good Mornings (IC) x 10

The Thang

Grab a rock, small enough to mosey with, but large enough to hurt.  We moseyed to the hill (I feel like it’s been a while).  We did a modified 11s exercise.

Run con roca over the hill and do 10 rock burpees on the other side, run back con roca over the hill and do 20 bench presses.  Continue, descending the rock burpee count on the far side by 1 each time.  Hold the bench press count steady at 20 on the near side each time.

Totals:  Rock Burpees = 55;  Bench Presses = 200

We ran to the top and circled up for some squats.  20 regular squats in cadence followed by 20 squat pulses.  Some mumble chatter made YHC realize standing on the tallest point in Old Metarie with lightning strikes nearby was not OSHA compliant, so we grabbed our rocks and moseyed back to the pile.

Here we completed our Squats:  Plié Squats (IC) x 20 followed by Plié Squat pulses (IC) x 20; Sissy Squats (IC) x 20

Sprint back to the flag #punctuality

Moleskin

• I thought the work on the hill was a beast.  At the 8 rock burpee set I was sure I was going to have to call for a break about half way through and finish later.  However, the pax dominated this exercise.  What do you call it when all of the Pax finishes ahead of the Q?  These men are strong.
• Sissy Squats are a crowdpleaser.
• I am really disappointed in how clean I was after this workout.
• If you are participating in the ISI challenge this month – that was 85 merkins.  If you are not particpating – you really should, loser.
• Thanks to the Pax for calling out the repetitions so loudly this morning.  It really helped.  However, I did get confused a couple of times.  I think I was hearing Douille yelling them out Uptown.
• Woz was a beast this morning.  It seemed like he ratcheted it up a couple of levels this morning. T-claps my man.
• We woke this morning to the horrific news of the Las Vegas shooting.  One of our own, Terabyte was on vacation with his M in Vegas, staying 10 floors below the shooter at Mandalay Bay.  They were awakened by the gunfire.  He let us know that he and his wife are both safe.  Let’s continue to pray for those affected and keep growing F3 as a way to heal our country.
• Later this afternoon we learned of the passing of Houston’s Big Wheel.  Unfortunately I never had the opportunity to meet him.  I did have the good fortune of spending 14 hours carrying the world’s heaviest telephone pole with his father, a man that was beyond impressive to me in our short time together.  I have no doubt that the world has lost a High Impact Man.  Our hearts and prayers go out to F3 Houston and those touched by Big Wheel’s life.  Godspeed brother.