Tag: Rock City

YHC wanted to test the hypothesis that Any exercise can be made better WITH A ROCK.  Today’s experiment?  The Dirty McDeuce.

10 PAX gathered around the shovel flag at Pontiff in the morning gloom.  YHC’s opinion – the weather was just about perfect.  Cool, but not cold.  Enjoy it – I better summer’s heat and humidity will be hear before we know it.  Disclaimer, then we’re off to the rock pile.

COP 1: Warm up with SSH x25, Windmills x25, IW x25.  Then Plank and hold through Peter Parker x25, Plank Jack x25 and Parker Peter x25.  Recover to your feet, and go find a rock.

COP 2: Mosey to the infield with your friend.  Drop it with a resounding thud, and wait for instructions….  The Dirty McDeuce.  All exercises IC

• Shoulder Press x12, Squat (con Rocca) x12, Dolly (con Rocca) x12.  1 lap.
• Curl x12, Lunge (con Rocca) x12, Flutter (con Rocca) x12.  1 lap.
• Row x12, Monkey Humber (sans Rocca) x12, Boxcutter (con Rocca) x12.  1 lap.
• Murcan (on your rocca) x12, Squat (con Rocca) x12, Roaches (sans Rocca) x12.  1 lap.

Verdict in:  Yup, the Dirty McDeuce is definitely better with a rock.

COP 3: To the playground, split into 5 groups:

• Pull ups
• Dips
• Lunges
• Swing-Murcans
• Burpess (The Timer)

Circuit 1: 10 burpees.  Circuit 2: 7 burpees.

Return friend back to the rockpile, then Giddyup all the way home.  Got back 90 seconds early, so seal the deal with 10 OYO burpees.

Countoff, Nameorama, then close with a prayer for wisdom and guidance.  Finish with St. Ignatius Prayer for Generosity

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

20x Rock Jacks IC
30x SSH IC
15x Low, Slow Merkins IC
20x Kettlebells IC
15x Slow Parker Peters IC  (See Rudy, no Low in there)
20x Mountain Climbers IC

Grab rocks, set them down near the fence, and find a buddy:

Pax 1: Run a lap (timer)
Pax 2: Throw rocks over the fence (5 at the start – 8 at the end) #rockcrushers #TheSkinnyGoals
Pax 3: Two Pullups / 5 Merkins

Did 2 rounds of this, then left our rocks and moseyed to the bleachers at the track.  Split into two teams.

Pax 1: Stadiums (well, short stadiums) – three times up at each handrail #safetyfirst
Pax 2: 10 Flutter Kicks / 5 Hello Dolly

Did 3 rounds of this.  Round one was running stadiums; Round two & three was jumping up and running down…remember the disclaimer.

Mosey back to the rocks for another round of the first circuit. Once done, dropped our rocks off, and ran to the flag…two minutes left, so:

COP #2: Merkins / Squats

10x Merkins IC
10x Squats IC
10x Merkins IC
10x Squats IC

Held the COT, where we had the countoff, nameorama, and prayer.  Happy Mardi Gras Everyone!

Moleskin

Tclaps to Kim Chi! He is still perfect. I think today was 49… he gets “respect” tomorrow!

Anybody can Q a Rock City!  What’s to do?  Everyone, and I mean everybody across the nation, is telling me, Jingle Vader, you should be a Q at Rock City; you’ll make The World great again.  [But it’s great already, duh!]  I’m listening to America: although I’m an open-border kind of guy (all Uptowners are welcome), I know America is looking for a fine-tuned machine.  I’m mean, got rocks; they’re yuge.  Show ’em how it’s done.  A fine PAX.– random mumblechatter

No disclaimer, because we’re not virgins at this.  [T-claps to Walleye for posting with the real men on a Monday.]  Just start off with 15 burpees OYO.  Then the mosey begins.  Lots of mumblechatter that the PAX is headed the wrong way.  It’s a victory lap, boys.  Then a warm-up COP to encourage the citizens.  35 SSHs in honor of Prez Kennedy, who was prez when YHC was born.  Duct Tape then appears, looking as confused as Mike Pence talking to Mike Flynn; I wanted to assure him that I hadn’t talked to the Russians.  But then in swooped Hawg like Theresa May to save the Brits from those dangerous Europeans.  So 38 SSHs in honor of Prez Ford, who was prez when Hawg was born (or, so YHC guessed).  Confusion is beginning to ensue: nothing to do but another 15 burpees OYO and then some more moseying.

What’s all this mumbblechatter about where are the rocks?  Look at yourselves in the mirror: don’t you just thank the Lord that you’re you?  Who needs rocks?  We all got rocks.  Time for some Andrew Jacksons (pull-yourself-up-by-your-own-bootstraps).  Break up into four groups of threes: timer group does 10 pull-ups, while group 2 does squats, group 3 does merkins and group 4 does derkins.  Switch around to do all four; then rinse and repeat with 8 pull-ups as the timer, then with 6, and finally with 4.  If you don’t like the name Andrew Jacksons, try Woodrow Wilsons (as he was the 28th Prez 10+8+6+4=28).  Then another 15 burpees OYO.  So that’s 45 burpees for the New Guy.

Mosey to Bunker Hill for some Elevens (should have done Tens, because 1+2+3+4+5+6+7+8+9=45).  LBCs from 10 to 1 on one side, and Jump Squats from 1 to 10 on the others with moseying in between.

After the PAX smoked the enemy, it was time for sitting around.  To the wall for a low sit for 45 seconds or so.  The first 35 seconds went fine.  But when YHC tried to name the presidents from 35 onward, the blood flow was a little slow, so it was probably more like a minute, which is better anyway.

Mosey past the rock pile, where Hawg pined for calmer days when he could pick up an extra rock without any shame.  But the PAX continued for a last Circle of Mary.  46 LBCs for the next President; then 35 American Hammers in honor of Kennedy’s keeping Krushchev  at bay (kinda) and then a close out with 17 merkins in cadence (cause YHC thought the 17th prez was Lincoln, but Hawg reminded the PAX that Lincoln was 16, so YHC now dedicates those merkins to the first President to be impeached).

Mosey home for namorama, lots of special intentions, and then a COP.  As crazy as it may seem here, we could have been born in Syria, South Sudan or Kandahar.  We’re blessed more than we could know.  So lift a prayer of thanksgiving for our great nation, and thank a soldier.

Moleskin: Hawg (or was it Tool?) figured out the theme: with the trump card, anything goes.  You don’t need rocks at Rock City, just like you don’t need bikes at the Coastie or speedos at whatever Da Parish has renamed Waterworld.  [I’ll be going to Okwata on Thursday, in case anyone is worried.]

Jingle Vader

“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 (Hawg zoomed past us in the other direction, where does he come from out here in Pontiff?) and circle up around a grassy patch.

COP #1: Hold that Warmup!

YHC started off with explaining a Youtube video I watch about 300 Merks in 30 days…so that’s what we will start with.

10x Merkins IC
30 sec x Low Plank… Mumble Chatter from the Pax started. Things like, “Yeah, but it’s a lot of push exercises, and no pull” & “Shorty, that video is so old” & “Great…is he going to do 300 merks in the warmup?”
10x Merkins IC
30 sec x Low Plank
10x Merkins IC
30 sec x Low Plank …by this time, Pax was like “Shit, he is doing 300 merks!” & “But Shorty, we have an FNG with us!” & “Get it!!!” (Cowbell’s motto)

But I am not cruel… we stopped here for a total of 60/300 merks.  But cruel would come next:

15x Low Slow Squats IC
10x Low Squat Pulses IC
20 sec x Low Squat Holds
10x Low Squat Pulses IC
20 sec x Low Squat Holds…. midwife noises #Lex
10x Low Squat Pulses IC
20 sec x Low Squat Holds… remember, Shorty loves you! #toughlove

Ouch!   Time to grab a friend (aka rock).  Go heavy… but Hawg put a new meaning to heavy as usual:

Mosey over to the only hill in Metairie and line up at the bottom.

OYO:  Elevens (Jump Presses / Merks)

Start with 1 x Jump Presses with your friend, then run over the hill to the other side con friend, and do 10 x Merks.  Run back over to the start con friend.  Increase Jump Presses by 1 rep & decrease Merkins by 1 rep each set until the reps flapjack.  Plank and wait for the six.

Merk count 115/300 for those who care.  Cowbell got some lagniappe reps in with the planks.

Leave our friends and circle up over to the side.

COP #2: Balance

15x Low Slow Single Leg Squats IC (Right) IC
15x Low Slow Single Leg Squats IC (Left) IC

Go grab your friends, and mosey over to the playground/track area and drop your friends by the fence.  Pax split up into three groups:

Group 1:  Run a lap on the track.  5x Burpees at the half way point. (Timer)
Group 2:  Rock throws over the fence.  Group stays on one side of the fence until all the Pax’s friends are on the other side.  We didn’t want any friendly fire accidents.
Group 3:  2x Pullups / 5x Merkins.   Rinse/repeat/rinse/repeat…etc.

Groups rotate once Group 1 is back.  Could only get through this one time due to time.  Not sure how many each Pax got through on Group 3, but YHC got through 6 sets.  Merk count is 145/300.

Grab your friends and mosey back to drop them off.  Mosey over to another grass patch for some Mary.

COP #3: Plank work

10x Merkins IC
30 sec x Low Plank
10 sec x Side Plank (L)
10x Side Plank Reach Unders IC
10 sec x Side Plank (R)
10x Side Plank Reach Unders IC
30 sec x Low Plank

Merk count is 165/300.  Mosey back to the flag, where we held the COT.  Thanks for letting me lead!

Moleskin

The 300 Merks for 30 day Challege is a great way to increase strength in exercises we do at F3. Not only does it help with Merkins, it also helps you focus more on core and pullups.  To the Pax who posted at Rock City, you only need 135 more Merks to get your number for today!

Kim Chi keeps his posting streak red hot for 2017.  All I can say is:

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 (25 seconds each) JOG IN PLACE, BURPEES,HIGH KNEES,PUSH UPS, MOUNTAIN CLIMBERS, FROG LEAPS, LUNGES, AND FINISHED WITH CRAB CAKES

Then we grabbed our favorite rock  and hit the fields:

Exercise Regimen included:  broke up in 2 groups, put around 30 yards between us – with our rock started reciting our ABC’s (15 reps of the following: “A”b crunches, “B”ench Press, “C”urls, “D”ead Lifts, “E”xtensions, “F”lys(triceps),”G”ood Mornings, “H”anibal Squats, RUNNNING 30 yards between each rep. Having so much time left, repeated with 20 reps.

We finished up with a Rotisserie Chicken (Cajun term for “rolling planks”)

 

 

 

 

 

 

“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 the past in gratitude and thanksgiving.  It’s a time we can learn from our failures and shortcomings.  It may in reality just be another day, but the symbolism of New Year’s Day brings a feeling of new birth.  From the Christian perspective, the idea of new birth is foundational to our relationship with our Creator.  So with a sense of renewal I headed of to Rock City in hopes of getting stronger.

We showed up 14 strong ready to kick the year off right. YHC gave the disclaimer and it was off to the Rock Pile…

COP #1 aka The Warm-up:  2017 is a prime number, so YHC tried to keep the reps prime.  There were some gaffes along the way and I’m probably not going to remember it correctly, but let’s give it our best:  (All exercises IC)  SSH x 31, J-Los x 23; IW x 31; Merkins x 17; Low Slow Squats x 29; Windmill x 13; Forward Arm Circles x 17; Backwards Arm Circles x 17

At the Rock Pile YHC gave direction:  Pick a 2016 rock – small, easy to handle, representative of what you were lifting prior to F3 workouts. Pick a 2017 rock – medium size rock representing what you workout with now.  Pick a 2018 rock – large rock that represents your goal.  Lots of #mumblechatter referring to the 2016 rock as an Uptown rock.

COP #2 – Reflection on Family: We circled up with our 3 rocks of various sizes (except for Rudy who went with equally sized rocks, hoping to keep the status quo in his life).  In F3 we commonly express the desire to become better fathers, better husbands, and better sons.  As we worked out with the small rock we reflected on not giving up so that we can be better fathers, better uncles, and better mentors to the younger generation.  As we worked out with the medium work, we reflected on getting stronger for our wives, brothers, and sisters.  As we worked out with the large rock, we reflected on supporting those who have always supported us: our parents, mentors, etc…Since the large rock represented the older generation, there was a lot of #mumblechatter calling it the JV rock.

• Shoulder Presses:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
• Squats:  Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
• Rows: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23
• Curls: Small Rock x 31; Medium Rock x 17; Large Rock x 5; Small Rock x 23

COP #3 – Reflection on Friends: Next we reflected on our friends and how we can support them, working together for a common goal.  We partnered up.  Pax #1 picks a rock of his choosing to do squat presses.  Pax #2 picks a rock of his choosing to do lunges – 10 steps forward, turn around and come back.  Flap jack upon the return of Pax #2.  The goal was to complete 100 Rock Squat Presses as a team.  YHC fouled this one up.  Should have been 11 lunges instead of 10.  Should have been 101 Rock Squats.  I also messed up one of the reps in COP #2 stopping at 30 instead of 31 and then doing the one extra after everyone stopped.  That makes a total of 3 mistakes (a prime number).

COP #4 – Reflection on Your Relationship with God:  We humbled ourselves by getting on our knees for Rock Jack Webbs.  One Merkin followed by One rock shoulder press, then 2 and 2, 3 and 3, up to 11.  Lots of groans when we started round 11, but 10 is not a prime number.  Humble yourself and obey in 2017,

Prime time flies when you are having fun.  We returned all the rocks to the pile and sprinted back to the flag.  It has become tradition for Cowbell to start slow and then fly by all of us old dudes at the end.  Here’s a picture.

Announcements:

• Commit to a 2017 goal for the number of times you post and track it here.
• Tough Mudder is March 18th
• Join GroupMe to get in on the #MumbleChatter and enjoy some 2nd F.  Download the app to your phone and then email your phone number to nola@f3nation.com.  We will then send you an invite so that you can join,

 

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.

COP: Jacks warm up

• SSH x25
• Seal Jack x25
• Smurf Jack x25

Then Plank-o-Rama

• Peter Parker x25
• Mountain Climber x25
• Parker Peter x25
• Plan Jack x25

Back to our feet for arm circles (each way x15).  Then find a rock suitable for short moseying.

The Playground: Partner up – 8 PAX, so 4 groups of 2.

• Station 1: Burpees
• Station 2: Uneven-bar rows
• Station 3: Swerkins (like Derkins, but with your feet in the swing)
• Station 4: Pull-ups

Burpees are the counter, everything else is AMRAP.  Each round, everyone rotates through all 4 stations.  Round 1: 12 burpee timer.  Round 2: 10 burpee timer.  Round 3: 8 burpee timer.

Grab your lonely rock.  We really are going to use them.

The Field: BLIMPS.  Field isn’t measured for football, but using Bogey approximation method (“the lightpost, then the bench, then the possum over by the shrubbery), we lined up for rock-BLIMPS.

• Goal Line: 5 Burpees
• 1st Light Post: 10 Lunge sets (with Rock)
• Edge of the Circle: 15 IW sets (with Rock)
• Other Edge of the Circle: 20 Murcans (one hand on rock, switch at 10)
• Other Light Post: 25 Plank Jacks (hands on rock)
• Other Goal Post: 30 Squats (with Rock)

Dang, now we’re all the way at the other end of the field.  We’d better start back.  So turn around and repeat.

Mosey back to the rock pile to return our friend then horses back to the virtual flag.

Due to YHC mis-calculations, we end up back at VF 90 seconds early.  So everyone ON YOUR 6.  Russian Twist till the cows come home.

Finish Up: Count-off, Name-o-Rama, and close with our prayers.  Ask for God’s blessings on the downtrodden, addicted and lonely throughout the holiday season, and for safety, health and happiness for all of our families.

Thanks for the opportunity to lead.

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 & 10 LBC’s.  There and back.
• Now this time alternating 10 squats & 10 shoulder presses, with rock.

Time for a picnic…

• Dips x 20
• Right Leg Step Ups x 20
• Dips x 20
• Left Leg Step Ups x 20
• Circle in tight and pass the rocks, placing it at the foot of the neighbor on your left…starting with two rocks and adding two more.  Now shift gears and go the other way.  5 minutes.

Mosey back to the rock pile…

• American Hammer x 20
• Flutter Kicks x 20, slowing down the cooooouuuunt dramatically.
• Hello Dolly x 20, slowing down the coooouuuunt dramatically.

Back to the flag