Rock City
Rock City

Lundi Gras

Mardi Gras has taken over the city, but six men wanted to burn off some king cake they ate/will eat this week.  So lets get to it, but first: DISCLAIMER The Thang Mosey over to the rock pile, grab a friend, and then over to the playground. COP #1: Warmup …

Spartacus Redux

Can’t get too much Spartacus… DISCLAIMER and let’s mosey to the Warm-Up COP: -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 …

Challenge Accepted!

“Don’t limit your challenges, challenge your limits.” – Someone Fog…again…New Orleans weather at its finest.  13 men were able to find their way to the virtual Shovel Flag at Rock City, including Squeegee (FNG).  Welcome brother! Time to get better today…but first… DISCLAIMER The Thang Mosey over to the rock pile …

ABC

Ran my first Q in 2017, (hope to do more) PAX in attendance: Marlin, Amnesty, Tool, Rudy, Jingle Vader, Bogey, Bubba, Cowbell, Tinker, Kim-Chi, Maverick, Duct Tape, Hawgcycle My weekly visit with my F3 Nation men was chilly, but we got started with a quick TABATA of 8 warmup drills …

Spartacus Two Rounds

DISCLAIMER and let’s mosey to the Warm-Up COP: -SSH x 30 IC -IW 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…Let’s mosey to the shelter (cuz it …

Prime Time

“Therefore if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.” YHC likes the reflection this time of year brings, especially in the light of spending time with family and friends.  It’s a good opportunity to look back on …

Jacks and Blimps

Weather: A balmy 70 degrees.  Humid.  Foggy.  Damp.  Just delightful day-after-Christmas weather.  PAX start appearing in the gloom, ready to pay the piper for the Christmas food and beverage indulgences.  Clock strikes 5:30 (on the Q’s notoriously inaccurate watch), so after the disclaimer – we’re off to find the rocks. …

Three Flags Strong

We gathered with Marlin….3 layers strong, expecting the worse. Mosey to the rock pile… Side Straddle Hops x 20 Arm Circles -15 forward/15 back Peter Parkers x 20 Windmills x 20 Imperial Walkers x 20 To the football field we go, rocks in tow…. Every 20 yards alternating 10 burpees …

Post-Turkey Spartacus

Eight men gathered around the virtual shovel flag eager to grow and get better. As YHC walked up there was discussion of the missing/stolen shovel flag from the Turkey Day Race. YHC had been notified it was in fact picked up by an F3 member and will be delivered at …