Tag: Rock City

On Memorial Day, a day of honor, respect and thanks, you’d think (hope) that the PAX would show at least a modicum of respect to their elders. But apparently, the answer is no.  A good reminder that there are no free rides.  So YHC arrived about a minute before 5:30 and had an aha moment that he’s today’s Q.  All-Right-E, with a quick disclaimer, off we go…

COP1 is going to begin a little different, because we should always be vigilant and never complacent.  All-Right-E, here goes:

• Bunny rabbits (high knee slaps 20 single count each
• SSHs 29xIC
• Abe Vigodas 15xIC
• Hillbillies 31xIC

YHC got some good mumblechatter with the bunny rabbits: need to keep that one in the queue.  Pick up some rocks and mosey to the benches under the shelter (don’t want the PAX to melt from the slight rain).  For COP2.  All-Right-E, it was all with rocks (except where noted):

• Right leg step ups 20xIC
• dips 20xIC (one rocks, obviously)
• Left leg step ups 20xIC
• Incline merkins 20xIC (no rocks, obviously)
• squats 20xIC
• Hip slappers 20xIC (no rocks, obviously)
• Prison duty (move rock from left to right and back to left) 20xIC
• Derkins 20xIC (no rocks, duh)
• partner up for buddy situps passing rock from PAX to PAX 30 each pair OYO

COP3 for some navel contemplation on the wall.  All-Right-E, here’s how it went:

• Minute sit starring at your rock
• sit with overhead press 20xIC
• sit with curls 20xIC
• Minute sit starring at your rock again

COP4 for some Mary.  All-Right-E:

• Hello Dolly 20xIC
• Penguins 20xIC
• Putins (with or without rocks) 20xIC
• Right Hip Dips 20xIC
• Left Hip Dips 20xIC
• Dying Cockroach 20xIC

Mosey back to rock pile and then to our flag for Count Off, Name-O-Rama and COP.  Thanks again to all those who have given their lives for out country, and thanks also to all those nor or formerly in our military.  We have so much to be grateful for.

Moleskin: As Mathlete noted, Memorial Day is a good day for a Murph.  We finished with another 17.5 hours left in the day: go to it.  Nothing’s holding you back, except yourself.

Jingle Vader

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We got a hot tip from OBT that Cadre Danny likes to use a Physical Fitness Test during his GRTs.  The test is 100 burpees, 1 mile run, 50 burpees, and a 1 mile run.  OBT said the time hack was 32 minutes one time and 36 another (there were hills).

The Thang

Mosey to the rock pile for the warm-up:  SSH IC x 25; IW IC x 25; Way Backs IC x 15; Windmills IC x 15

Physical Fitness Test:  100 burpees, 1 mile run, 50 burpees, 1 mile run.

Moleskin

• Tool and Maverick got caught by the train and arrived right after we had started doing burpees.  They asked how many we were doing and we replied 100.  After 10 or 15 they asked again…”How many are we doing?”  Again, we replied 100.
• I knew Rudy did not have clearance from his doctor to do burpees, so I told him he should go to the Skinny.  He didn’t listen.  When given the option between going to the Skinny or possibly breaking your pinky again, the choice is clear.  I wonder what it would take to get someone from Rock City to actually go to The Skinny?  The threat of a broken pinky is clearly not enough.
• I was impressed by what the Pax accomplished today.  Everyone performed well and I believe we had 5 men finish sub 32 minutes.

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Lo Siento as this BB is way late.

I went to summer school between my Junior and Senior years of high school.  One thing I remember from it is that triskaidekaphobia is the fear of the number 13.  It was also the name of a card game we played between classes, and it was the inspiration for this workout.

The Thang

I’m sure we did a warm-up but I am not sure what it was.  Knowing me, I think it was probably:  SSH IC x 30; IW IC x 30; Good Mornings IC x 15, Windmill IC x 15; Low Slow Squats IC x 25

Triskaidekaphobia – Sort of like an organized deck of death, without the deck.  4 exercises, starting with 13 reps each, then 12, then 11, etc….We did Shoulder Presses, Curls, Rows, and Chest Presses all con roca in cadence.  We made it down to 4 reps of each exercise, so that comes out to 85 reps of each.

We returned the rocks, ran to the flag, gave announcements and said a prayer.

Thanks,

Hawg

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It had been many weeks since YHC had been to Rock City.  I felt lost, wandering around the briar patch (i mean grass field).  Would I remember where the rocks were?  Would I remember how to count cadences?  Would Bogey show up to mock me with his singing?  Slowly the usual gang of suspects began to make their appearance (though still no Marlin, perhaps the chill in the air is still too much for him).  Lo and behold – even a Flag!  Disclaimer, and off to the track.

COP #1: Mosey towards the rocks, to the usual flatlands next to the track.

• SSH x25
• Windmills x15
• IW x25
• Plank up for: Peter Parker, Mountain Climber, Parker Peter each x25
• 1:00 elbow plank

Go find a friend in the rock pile

COP #2: Mosey 50 feet to another flatlands, which apparently the mosquitos have chosen to turn into their summer home.

• Shoulder Press x10
• Curl x10
• Row x10
• On your back, doesn’t that cool dew feel good?  Bench press x15

Repeat 2 more times.

COP #3: YHC was momentarily at a loss.  The plans to follow Oak Alley from the running track towards the parking lot were thwarted by the baseball field that YHC did not recall being there before.  What to do, what to do…  YHC was stuck and befuddled.  Fortunately, KimChi came to the rescue – “Uh, we could just go the other way”.  THANK YOU KIMCHI!

Line up at the first tree for BLIMPS with your rocks.  After each exercise, head on to the next tree for the next exercise.  Use your rocks!

COP #4: Well well, we ended the BLIMPS run next to the picnic tables.  So lets head over there next

• Channing Tatum x20, Dips x15, Tatum Channing x20
• Peoples Chair over at the shed with a few curls and shoulder presses tossed in.
• Channing Tatum x20, Dips x15, Tatum Channing x20

COP #5: Need to get the rocks home – following the path that brought us here, BLIMPS again along the trees back to home.

Drop the rocks off, sprint back to the flag and hold an elbow plank for the final 1:30.

Count-off, Name-o-Rama, Announcements (something about a ruck, I guess) and Prayers.

YHC’s father turns 77 today.  I ask God for a portion of the wisdom of my father, and the ability to be an inspiration and a guide for my children as he has been for me.

+1

TClaps to Tool for naming today’s impromptu beatdown: SHT.  Here’s how we got there.

Per the schedule, Shorty had the Q, but was a no show (he must love them pillows).  But in an email last night, Hawg or Rudy (or whoever is the NOLA webmeister) said YHC was to be Q.  Odd.  Did they know something YHC didn’t?  I wouldn’t have thought to have signed up to Q Rock City three times in a month.  Oh well, who knew?  Maybe, Shorty will show up late anyway.  So with a real honest to God disclaimer, the PAX is off to the Rock Pile.

COP1:

• SSHs 30xIC
• Hill Billies 30xIC
• Low Slow Squats 30xIC
• Rudy’s Face Time: Parker Peters 25xIC, Mountain Climbers 25xIC, Peter Parkers 25xIC, Merkins 25xIC
• Arm Circles (cuz Amnesty is playing in The Philippines): 15xIC each direction

COP2 after a mosey to the track.  YHC, noticing the ring of stones from a PAX of nine, thought of Stonehinge.  Ha, the muse has stuck.  It will work with rocks or rucks.

• Stonehinge1 (because it has stones lifted high): Shoulder press 20xIC
• Stonehinge 2 (because it has stones that go up and down): Rows 20xIC
• Stonehinge 3 (because Brits like their ales): curls 20xIC
• Stonehinge 4 (because they drive backwards): overhead tricep lifts 20xIC
• Stonehinge 5 (because it’s strong): curls with elbows out straight 15xIC

COP3 for a mosey around the track with five burpees at each fourth of the way.  It was so fun, QHC decides to rinse and repeat but with 10 lunges each leg instead of burpees at each quarter around the track.

COP4 at the benches:

• Chaning Tatums (Right leg step ups) 20xIC
• Tatum ChaningsLeft leg step ups) 20xIC
• Dips 20xIC
• Inclined Merkins 20xIC

Circle of Mary:

• Russian Twist with rocks or rucks 15xIC
• Hello Dolly with rocks or rucks 20xIC
• LBCs without rocks or rucks 25xIC
• The REAL Freddy Mercury without rocks or rucks 30xIC

Mosey back to the rock pile, and then to the flag for a Countdown, Namorama and COT in thanks of a glorious day for the start of May.

TClaps to Hawg and Heisenberg for rucking it today.

TClaps to Shorty for letting YHC be today’s Q.

Moleskin: After Heisenberg’s constant mumblechatter about Stonehinge, Tool shortens it to SHT.  Stonehinge Tough, baby.

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Today is YHC’s second anniversary with F3.  Tclaps AGAIN to Reluctant Yankee for EHing me.  No one got me cotton (you PAX with Ms remember that cotton comes after paper), so rocks it is.  After a disclaimer, the PAX was off, with YHC being a bit more sure than his first Q, where RY kept interjecting instructions.  Rudy seemed to have assumed that role forever more, but his pinky is still sore, so he’s running amok while the rest of the PAX is getting dizzy counting his laps.  Anyway, after a mosey to the rock pile,

COP1 (for Amnesty and Rudy):

• SSHs x30IC
• IWs x30IC
• Don Quixotes x15IC
• Arm Circles 30xIC forward, 30xIC back
• Low double slow squats (4-count down, 4-count hold, 4-count up): 30xIC
• Face time a la Rudy: Merkins 25xIC, Peter Parkers 25xIC, Mountain Climbers 25xIC, JLos 25xIC

Get cotton, er, rocks for COP2 (for Bubba): to the bleachers for some deep lifts:

• Bench press 25xIC
• Shoulder press 20xIC
• Bench press 15xIC
• Shoulder press 10xIC
• Bench press 5xIC
• Curls 20xIC
• Rows 15xIC
• Curls 10xIC
• Rows 5xIC

To the kiddie gym for COP3 (for Triple Shift or Shorty):  rotate pull-ups AMRAP, dips AMRAP, crooked rows (using twisted bars at different heights) AMRAP, swinging merks AMRAP, and 12 burpees for the count.  Rinse and repeat.

Mosey to the field for an interlude: lunge walk about 50 yards to Circle of Mary:

• Russian twists (for YHC): 20xIC
• Crunchy rolls (courtesy of Gus from Chattanooga): crunchy frog, then roll over without using arms for another crunchy frog, then roll back without using arms: 10xIC
• Dr. 2 (for SFx): 10xIC
• Dying Cockroach (for RY): 20xIC
• LBCs (for every PAX): 20xIC

Return rocks for mosey back to the virtual flag, where Rudy was planking for the Six (YHC).

Moleskin: When YHC started, there was only one flag and it showed up at every beatdown.  Now there are four, or maybe more, but none to be seen.  What’s up with that?

Moleskin: YHC was planning some boo-boo bear crawls in honor of Hawg, who introduced them to YHC at his first Rock City.  [YHC still remembers the razor stickers in the field, but since he got only about 5 yards before collapsing, his palms survived.]  But, hey, time escaped, and mumble chatter prevailed.  So that will be for next time, plus I think Hawg is still in a grinning contest with SFx in Philly to see who can box-jump the highest.

Thanks for a great two years.  I’ll be getting double-respect before I know it.  JV

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Waiting for Marlin, so YHC’d have some company.  Alas, he’s a youngster, fartsacking with the best of them.  So after a Disclaimer and announcement of the time in Bermuda,

THE THANG

Mosey to rock pile for COP1:

• Jump Squats 25xIC (too much mumble chatter about missing SSHs)
• Side Straddle Hops 25xIC
• Hillbillies 25xIC (after all that mumble chatter, no IWs for the PAX)–PAX welcomes Hawg.
• Casablancas 25xIC (QHC’s mashup of a Rev move and a Shorty move: pulsing squats while rotating the arms out up and down)
• Face time: Peter Parkers 25xIC, Parker Peters 25xIC, Mountain Climbers 25xIC, JLos 25xIC and Merkins 25xIC (in homage to Rudy, as he circles the track with his pinned pinky)

Pick up a rock (any size) and mosey to the oval track for COP2:

• Bear crawl (25 yards or so), and back with crab walks (mumble chatter about the razor grass, so YHC had pity and deep-sixed the Boo Boo Bear Crawls and Bear-pees).
•  Lunge walks (same distance and back)
• Duck Walk (same distance and back)
• Frog Hops (same distance and back)

Circle up for COP3 avec les pierres:

• Shoulder lifts 25xIC
• Curls 25xIC
• Rows 25xIC
• Squats 25xIC
• Calf raises 25xIC

A quick mosey around the track for COP4.  #TClaps to Yo-Yo for the antelope sprint.

Mosey to the soft grass for Circle of Mary:

• LBCs 55xIC (just because)
• Flutter kicks with rocks over abs 25xIC
• Y-T-W (or your torso whines): arms lifts on the belly, first Ys 25xIC, then Ts 25xIC, then Wx 25xIC
• Hello Dollys with rocks over abs 25xIC
• Rosalita (without rocks, as far as QHC could see) 25xIC
• Real Freddy Mercuries 25xIC
• Putins with (or without) rocks 25xIC

Mosey back to rock pile to return our friends, and then the PAX moseys fastish (QHC is getting better, but he’s still slow as molasses in going fast, another year to improve) to the Virtual Flag for Count Off, Name-o-Rama and COT.

Thanks for a great B-Day Q: double nickels are a great stop in life’s journey!   Welcome back Rudy pinky, pin and all; modification is what it’s about.  Been missing our pirate: where are you Bubba?  JV

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YHC strolled into Rock City with 30 seconds to spare before the work-out began. A quick disclaimer, and off we go.

1st COP. Mosey to usual starting spot by the rock pile for warm-ups.
SSH x 30 IC
IW x 20 IC
Plank Jacks x 20 IC
Peter Parkers x 20 IC
J-Lo’s x 20 IC
Low slow squats x 20 IC

Mosey to the Rock Pile. Pick a medium-sized rock, suitable for running. And mosey to the track.
Next is the Rock Relay. Split into 4 teams, for a 4×100 meter relay.
1. Sprint 100 meters with your rock
2. Drop for 20 merkins
3. Plank up until the relay makes it back around to you
4. Repeat 4 times
As it turns out, there is a reason why people don’t sprint a relay while carrying 30-pound rocks.

2nd COP: rock out with arms, circle up inside the track.
Rock shoulder press x 15 IC
Rock bicep curls x 15 IC
Rock chest press x 15 IC
Rock rows x 15 IC
Rock shoulder press x 10 IC
Rock bicep curls x 10 IC
Rock rows x 10 IC

Mosey to the baseball field for Animals on Parade around the bases
1. Bear crawl
2. Crab walk
3. Bear crawl
4. Frog jumps
Repeat

3rd COP. Mosey to the outfield for some Mary.
Flutter kicks x 20 IC, with rocks held high
Hello dolly x 20 IC, with rocks held high
Freddy Mercury x 20 IC, with rocks held high
LBC’s x 20 IC, sans rocks
Froggy crunches x 10 IC
Russian twists x 20 IC

Mosey back to the rock pile to return our beloved rocks to their homes. Then sprint (sort of) to the flag.
COT: count off, name-o-rama, announcements, intentions, and a quick prayer.

Thanks for letting me lead. No more Rock Relay for me.

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Can’t get too much Spartacus…and 13 men showed up to get some…

DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-Mtn 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 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
-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.

There’s just enough time to send the rocks home and do some Mary before we head to the flag.
-LBC x 30 IC
-Flutter kicks x 30 IC

T-Claps to the men who made the first post after the Tough Mudder!

COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

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Quick back blast:

Great workout this morning with 12 pax.  I learned that someone had put me down for the Q at 5:31 AM today.  No worries. I need to learn to think quickly on the fly.

Standard warmup:  Side straddle hop, imperial walker, arm circles, plank, Peter Parker, plank jacks

Grab a rock and Indian run to a field.

We ran through a series of weight exercises: curls, shoulder presses, rows, bench presses : 15 times, then 10 times, then 5 times each

Elevens with bench presses on one side of the hill and curls on the other side.

Headed to the pavilion for some leg work and dips.

Indian run back to the rock pile for somethin new.

We exchanged our current rock for the largest one we had ever picked up at F3 and finished the rock workout with a series of bench presses with max weight.

Then on to Mary.

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