Tag: Rock City

YHC awoke to another flat tire on my bike.  As I was walking to Pontiff, Marlin zipped by me on his way to meet up with Tool and Amnesty.  Not long after I arrived, JV came over the levee, guns blazing.  I gave the disclaimer and then it was off to the rock pile.

The Thang:

Warm-up COP (All IC): SSH x 25; Peter Parker x 25; DQ x 20; J-Lo’s x 20; IW x 30

Grab a medium sized rock and mosey back to the virtual flag for Fence Chunkers x 30ish

Mosey back to the rock pile, where we picked a larger rock to go with our medium rock.  Circle up for a Rotating COP.  Choose the rock that suits you. All Exercises IC.  Squat Press x 10; Row  x 15; Curls  x 15; Merkins (Hands on Rocks) x 10.  Rotate to the next man’s rocks and repeato until we have completed 5 sets.

At this point Marlin needed to bounce early for work.  We grabbed a rock of choice and followed him back to the VF for another round of Fence Chunkers x 20ish

Head back to the rock pile to put away our toys and then horses to the stable.

Moleskin

Good to have Marlin and Amnesty back after they had been out of town some.  Rotating the COP led to a lot of juvenile comments about touching other people’s rocks.  High comedy.  Thanks for always making the workout enjoyable.

-Hawg.

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“I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection.” Leonardo da Vinci

Five’s a great number because it’s more than four and less than six. We have five fingers on a hand, right. Five toes on a foot, right? Confucius writes of the five happinesses, right? So with a PAX of five, we set forth into the Gloom for

THE THANG

COP 1
Jump Squats 20xIC
Imperial Walkers 20xIC
SSHs 20xIC
Mountain Climbers 20xIC
Low Slow Squats 20xIC

Pick up rocks to mosey to Mount Everest (Monkey Hill?) for COP 2:
Elevens across the mound with burpees 10 to 1 on the far side and bench presses 1 to 10 at the starting side. All YHC can say is, ARGGHH.

Slow mosey to wall for some sitting around for COP 3:
Toe Lifts 20xIC
People’s Chair 1:30
Shoulder Press 20xIC
People’s Chair with Curls 20xIC
Rows 20xIC
People’s Chair 1:30

Slow mosey to benches under canopy for quick, closing COP 4:
Incline Merkins 20xIC
Right Leg Step-Upx 20xIC
Left Leg Step-Ups 20xIC
Decline Merkins 12xIC

Medium Mosey to rock pile, and then mosey to Flag for Namorama, Annoucements, Shout Out for Brady, and Prayers. Thanks as always for putting up with the Old Guy. Hope Amnesty is getting a good tan line in The Phillipines cuz’ he ain’t lifting rocks here or even showing up at The Skinny!

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This workout started with a text from a fellow PAX asking if I’d be able to Q in the event that the “Mystery Q” didn’t make it.  Needless to say I obliged and proceeded to ask if there was a certain theme the Mystery Q had in mind and the response was “…it’s a mystery even to me.”  Therefore, it still seems a bit fuzzy on who the true Mystery Q was going to be.  The PAX had to settle for me instead and here’s what happened:

After a brief yet complex explanation about the Mystery Q and the uncertainty of him joining the workout at any given moment, YHC took the lead with the usual disclaimer and mosey to the rock pile.

Warm Up:

SSH x30 IC, Windmills x20 IC, Monkey Humpers x20 IC, IPW x30 IC, Arm Circles x20 IC, Plank, Rolls x20 IC

Grab a rock a mosey to the field for a Burpee/Curl circuit in pairs:

PAX 1 cranks out 10 Burpess while PAX 2 cranks out Curls AMRAP.  Toggle back and forth while counting down to 1….which was instead replaced with a 10 (#thanksOBT).  Total count was 64 Burpees and a bunch of Curls.

Round two was a similar circuit with Imperial Squat Walkers (2 count) and shoulder presses AMRAP.  Start a 10, work down to 1…which was once again replaced with 10.  Total was 64 reps (128 Squats w/knee-elbow twist) and shoulder presses till arms were nearing numbness.

Some famous and inspiring quotes were recited by the PAX somewhere through this about “iron sharpening iron” and “no pain no gain” and “pain is just weakness leaving the body”….

PAX lined up for a Mary themed Indian Bear Crawl (always easier to envision than explain) to the track and back with rounds of:  Russian Twists, LBC, Flutter Kick, Plank.  YHC will pretend I didn’t hear whoever suggested the “Tunnel of Love” for the last round….that may be a bit too bromantic.  T-claps to Rudy for the impromptu vocal performance.  YHC was planning on a longer bear crawl but time was up so after depositing rocks to the pile, there was a sprint to the flag.

COT included prayers for the Daigle family and those battling health issues.  Also gave thanks to the Sky Q for giving us the opportunity and physical ability to do these workouts.  That’s something that hopefully doesn’t get taken for granted.

T-claps to Mayberry from F3 Knoxville for joining us and pushing the PAX.

T-claps to Chair Thrower for posting twice in row and planning on a third post for the Tuesday stomp.

T-claps to the Mystery Q for asking me to lead.  I hope this was on par with what he had in store.  I regret not pushing the PAX a bit more and squeezing in more bear crawling and running…gonna have to work on clock management.  Also regret forgetting that today was the 11 year anniversary of Katrina.  I would have been fitting to do burpees in the ditch/canal for some floodwater flashback.

Tool

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The ground was spongy, but the sky was clear. So after DISCLAIMER, the PAX of six is off.

First COP:
SSHs 30xIC
Good Mornings 20xIC
Imperial Walkers 30xIC
Low Slow Squats 30xIC
Peter Parkers 30xIC

Pick up a boy and mosey towards the parking lot (with an interruption after YHC’s phone/clock slipped through his pants with no pockets). Tclaps to Bogey for his eagle eye.

Second COP:
Round of Elevens across the field: 10-to-1 burpees on one side, and 1-to-10 bench presses on the other; squish in the middle. The PAX did their best to imitate feral hogs: ground a bit torn up. Sorry.

Third COP:
Shoulder presses 20xIC
Curls 20xIC
Rows 20xIC
Squats 20xIC
Back scratchers 12xIC

After a short mosey across the bog.

Some Mary:
LBCs 52xIC
Flutter kicks 26xIC
Rosalitas 26xIC
Turn over for a full body soak:
Ys 26xIC
Ws 13xIC
Ts 13xIC
Turn back over for full marination
LBCs 52xIC

Return the boys and mosey to flag. Namorama, prayers for flood victims and the rest of us. Manana is SFx’s Birthday Q: hasta luego.

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YHC stepped out the front door to find a very soggy front yard.  I walked to Pontiff and found an even soggier Playground.  The track had about 2 inches of standing water, Tool had to plant the flag outside of the normal plant zone, there was rolling white water coming down the slight incline, and an ominous humming sound in the distance…THE PUMPS ARE ON!  YHC has been waiting for this day.  I missed the only other Pumped Up workout (which just happened to be Marlin’s VQ).  For those of you unfamiliar with Pontiff Playground and Jeff Parish Flood Control, the playground was turned into a reservoir after Katrina.  When it rains hard in the neighborhood, excess water is pumped into the playground, right by the rock pile.  The Playground has a levee around it, so in theory it could hold a few acres of foot deep water.

A special disclaimer was given regarding moving waters and we were off to explore the damage.

The Thang

On the way to the rock pile we were met by Target’s ownern (the dog, not the store) as she had seen the devastation ahead and turned around.  She gave us a second disclaimer.  We took her kind warning under consideration, ignored it, and charged forward with even more excitement.  I opted to circle up in the grassy area opposite the pump after considering warming up right next to it.

Warm-Up (All IC): SSH x 30, IW x 25; J-Lo from on High x 20; DQ x 15; Twist x 10; GM x 10

Grab one of the partially submerged rocks and Indian Run to the Hill.

Jacob’s Descending Ladder:  We all know where a descending ladder goes.  Run over the hill con roca and do 10 shoulder presses, back over the hill con roca and do 7 burpees.  Continue always doing 10 shoulder presses on the far side and descending the burpees to one on the near side.

Continue exploring the condition of the park as we continue around the track.  Indian walk – all pax walk while one man runs from back of the line to the front.  We broke out into an all out jog once we got closer to the baseball bleachers.

Modified Chili Pepper – All IC: Right Leg Bulgarian Split Lunge Squat x 12; Decline Merkin x 6; Left Leg Bulgarian Split Lunge Squat x 12; Incline Merkin x 6; RLBSLS x 9; LLBSLS x 9; DM x 6; IM x 6; RLBSLS x 6; DM x 6; LLBSLS x 6; IM x 6

Walk to the Blue Playground (at least that’s what my daughter calls it).

Murphish Tiny Sets –  Partner up.  3 exercises in each set:  5 pull-ups, 10 Rock Squats, 15 Bench Presses.  We cycled through 2 sets.

Jog with the Rocks until we hit the track again on the west side.  Commence Indian Walk to the Rock Pile.  Return the rocks and head back to the flag.

Time for a 2 minute elbow plank and COT.

Moleskin

• T-claps to Kim-Chi for Larry Birding on Jacob’s Ladder…actually T-claps to all 5 of you for Larry Birding at Jacob’s Ladder.
• YHC had some issues with the Chili Pepper, which prompted some of the PAX to request their money back.  Checks are in the mail.
• Bogey and I are looking for a couple of people to join us in a Dealer’s Choice Multi-Q coming to Pontiff soon.
• We need badges for anyone that has worked out at Pontiff with the Pumps On.
• The Plank at the end was inspired by the Uptown Plank-off last week.  We must not let them get stronger than us.  Tool estimates 6 minutes will win you second place at the next NOTC event.

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“Add sour cream to anything and it makes it Supreme”-Tool (or con frijoles-Hawg)

After Disclaimer, let’s mosey to the Warm-up COP…oh look, here comes Hawg.

Warm-COP:
-SSH x 30 IC
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 each dir)
-J-Lo’s x 20 IC

Grab your rock. Mosey to shelter with benches.
-Squat-Press x 20 IC con rocca
-Curls con rocca x 15 IC
-Skull Crusher Press x 15 IC (bench press rock, reach back and touch rock to ground, bring back above chest and then to chest for one count….remember, don’t drop it on your face. Right JV?)
-Channing Tatum x 15 IC con rocca
-Dips x 15 IC
-Tatum Channing x 15 IC con rocca
Rinse and Repeat

Boss Keen needs the rocks moved out of his ditch. Pile em up and line up. Start moving em. x 4 (pick up a rock by your left foot, straighten up, and put it down by your right foot…goes both ways)

Great work men, time for a break. Have a seat.
-People’s Chair con rocca – 1st round
-2nd round with rock press x 10 IC
-3rd round with rock curls x 10 IC

Back by popular demand, a third round of:
-Squat-Press x 20 IC con rocca
-Curls con rocca x 15 IC
-Skull Crusher Press x 15 IC
-Channing Tatum x 15 IC con rocca
-Dips x 15 IC
-Tatum Channing x 15 IC con rocca

Lo and behold, the clock wins again. Time to send the rocks home and COT.
Countoff, namerama, announcements (Q50 night run Saturday in Fountainbleu Park, Mandeville), Shoutouts: YHC saw Gleason movie and wanted to pray for all those going through ALS and and terminal illness, and their families; and pray for Tool’s son and his family for strength and success in his son’s therapy.

Great to back from a week at the beach! See you at the Stomp!!!

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10 nola men eager to get their week started on a good note, gathered in the gloom of rock city.

YHC got a call last night to cover Shortys Q because he had to go to work early or some other silly excuse.

YHC obliged and immediately thought of a cross-fit themed work out, as it was on TV this past weekend.

Some light stretching to start.
Slaughter Starter! 5 Burpees OYO

Now we can begin- mosey to the rock pile.

COP #1: Warm Up Circuit
SSH X 20
Merkins X 15
Squats X 15

Repeat X 3

Grab a rock, not too big.

Mosey to Track/ football field, line up looking downfield, spaced out.
the idea here is to jump into the next exercise without a pause like we normally would.

all exercises OYO
10 Burpees, jumping over rock after each rep
20 Bench Press with rock
30 Overhead Press with rock
40 FULL Sit Ups
50 Squats with rock
Run to the other end zone and back w/o rock
Plank and wait for the 6.

Repeat X 3.5

At some point during this circuit, YHC thought that it would be a good time to give the disclaimer.

Mosey to outfield.

COP #2: MARY
Russian Twist X 20
LBC X 20
Mountain Climbers X 20

Repeat X 2

5 Burpees OYO
Return Rock and mosey to flag.

YHC thinks (hopes) this really worked the PAX!

Thanks for letting me lead and helping you start your week off right!

Cowbell

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On humid rock city Monday morning, 9 pax started their week right. After disclaimer, we moseyed to the pile…

Warm-Up COP

All IC

SSH x 35
Windmill x 20
IW x 20
Plank Jack x 20
Peter Parker x 20;
Parker Peter x 20;
Nolan Ryan x 10 each side

Pick one one-handed Rock and one medium “hold over your head” rock.

Mosey to COP

All IC

Mountain climbers X 20
Hot potato squat x 15
Backwards Hike x 15
Archer row x 10 each arm.

Mountain climbers X 12
Hot potato squat x 10
Backwards Hike x 10
Archer row x 10 each arm.

Mosey to muddy field

11s rock lunges
Start with 1 burpee, lunge with rock overhead, and do 10 rock slams on other side of path. Continue equally 11.

PAX almost completed 11. Broke off due to time and moseyed back to rock pile.

Finished with 20 Rocky Twists IC.

Sent rock home and moseyed to flag.

PAX named FNG “SOGO”. Tclaps to Tool for EH, and Tclaps to SOGO for dropping over 50 lbs over last two years.

Specific prayers offered for families in Baton Rouge, especially for conversion of people that may consider doing something evil.

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Hey, we’re going the wrong way!  Joined by 8 PAX, YHC led the group from the shovel flag on our opening mosey and went LEFT.  Yes, LEFT.  Time for something different.

A normally sticky, humid NOLA morning.  YHC arrived at Pontiff a few minutes early to experiment with Pokemon Go – and sure enough, found 2 pokemon in the morning gloom.  But enough of that, time to get serious.  The PAX arrived, YHC gave a disclaimer, and at 5:30 they were off.

(Maverick came rolling in hot insisting that YHC’s watch must be wrong.  Whatever.)

The Warmup: From the flag, head left and follow the path.  Stop at The Forest for a Plank Fest.  Start with SSH x25, then plank up.  Peter Parker, Mountain Climber, Parker Peter, Murican, and close with Plank Jacks.  Nice work PAX holding form throughout!

The Mini-Foundry: Back to the path, continue the loop around the park.  At the mini-foundry, PAX divided into 5 stations: Burpees (10x, the timer), Decline Murican, 90 degree hang with Knee Lift, Pull ups, and Low Slow Squat (a late substitute since the Row bar was waaaay tooooo low.)  Repeat the circuit to ensure that Side Effects would maintain proper form.

Quad Stop: Back to the path, keep looping.  One almost-missed turn later, stop by the shed.  3 Stations: Lunge Walk (the timer), Alternating Channing Tatum/Tatum Channing, and a People’s chair.  One stop at each station only.  Need to make it to the rock pile.

Rock Pile: Back to the path, on to the rock pile.  We’re done moseying, so feel free to go big.  YHC went big, and soon regretted that choice.  Marlin – what’s that by the tree?  Why, its a DECK OF CARDS!  I wonder how that got there?  2 5-minute rounds of Deck of Death.  Clubs = Curls, Spades = Presses, Hearts = Rows, Diamonds = Muricans.  Half-way through, Side Effects rescued YHC from his rock selection.  Thank you.  Drop the rocks.  OH WAIT – Bogey wants to go on?  OK – we’ll keep going until we hit a face card, just because you asked.

Drop the rocks, and finish with a quick round of Mary: Flutter Kicks, Dying Cockroach, and American Hammer.

Mosey back to the flag to complete the Pontiff lap.

Finish with countoff, Name-o-Rama, Announcements (check your email for upcoming CSAUP activities).  Prayers for all intentions, and in particular for Tool, Brady and their whole family.  Thank you God for the gift of another day.  Give us the wisdom, perseverence and guidance to use this gift to better serve you.

Thanks for the opportunity to be your Q for the day.

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