Tag: Rock City

YHC hopes that NOLA pax were scattered across our great land today, ‘cuz just three stalwart PAX showed up in the gloom to celebrate the 240th anniversary of our great nation. 1776: that’s 17 plus 76, which in turn is four times 19. Because YHC usually sweats too much to carry a winkie that’s readable after about 5 minutes, he just had to remember that each COP should follow the patriotic pattern 17 and then 19+19+19+19.

COP One (warm-up, not that it is remotely cool outside):
17xIC Side Straddle Hops
19xIC Peter Parkers
19xIC Parker Peters
19xIC Mountain Climbers
19xIC Good Mornings (both stretch forward and stretch back)

COP Two (with real rocks, not those little pebbles in Pass Christian like Rudy found):
17xIC Overhead lifts
19xIC Rows
19xIC Squats
19xIC Touching the Stars (diagonally up to the left and then up to the right for each rep)
19xIC Curls (deadly at the end)

COP Three (at picnic benchs under shelter):
17xIC Incline Merkins
19xIC Right Leg Step-Ups
19xIC Dips
19xIC Left Leg Step-Ups
19xIC Full Sit-ups (with feet on picnic benches)

COP Four (no rest for the weary):
three rounds of People’s Chair, each for about 93 seconds (i.e, 17 plus 19+19+19+19)
round one: just sit and enjoy the view
round two: include some overhead lifts
round three: include some curls

COP Five (after mosey to playground):
Three sets of a circuit of pull-ups, LBCs and Incline Merkins
round one: 7 pull-ups for the base line
round two: 6 pull-ups for the base line
round three: 6 pull-ups for the base line
[QHC accounced that the three were supposed to add up to 17, but YHC can’t count very well all the time and apparently neither can the rest of the PAX; YHC wasn’t about to suggest 93 pull-ups at that point; there would have been another revolution.]

COP Six (Mary):
17xIC LBCs
19xIC Flutter kicks
19xIC American Hammers (apologies to PAX for misnaming then as Russian Twists)
19xIC Dying Cockroaches
19xIC Exploding Stars (basically, an LBC in reverse: pull legs up to elbows and then stretch them full out for each rep)

Mosey back to Old Glory for a short Countorama and Namorama; then prayers for our great nation, families, friends, neighbors and, as always and especially, those in need. YHC, JV

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Happy Fourth of July!  2 faithful PAX met at the flag by Shaggy’s in Pass Christian to start the day.  Warm, humid and windy at the coast.

Warm up: let’s get right to it.  Since its a Rock City day, the Pax found some rocks by the water.  Not those little Pontiff rocks, but some REAL rocks.  Press, curl, row x20.  Repeat x16.  I guess it might be arm day.

The bandstand:  Mosey past the new harbor, then into town for a stop at the bandstand.  Time for our warm up.  SSH x25, then the core group: PP, MC, PP x20 holding plank in between.  Find the benches for Channing Tatum and his evil twin.  Head to the parking lot for a zombie walk.

The benches: back to the beach front, find some benches.  At each bench, durkin, dip and irkin sets.  Bench 1 20x.  Bench 2 15x.  Bench 3 10x.  Bench 4 10x.

Mary at the park: return to the park for Mary.  LBC, cockroach, the twist and dolly each x25.  Stroll to the pull up bars for AMRAP (which in the case of YHC was very very few).

Names and count off were very quick…

Thanks, Tinkles, for a great start to the Fourth.

May all of our families and friends enjoy the da y safely, and remember all of those who have sacrificed on our behalf.

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Eight men gathered around the SF. Surprisingly, I’m not a trainer…let’s mosey.
A short run to the rock pile where we warmed up with our first 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 a rock. Very little running, so go big if you feel it…. Hawg and Bubba felt it…
Hey, that’s not heat lighening…so let’s get under the shelter. Next COP:
Round One:
-Squat presses, con rocca x 20 IC
-Curls x 20 IC (curls for the girls)
-Rows x 20 IC (rows for the ….)
-Chest press x 20 IC
Round Two:
-Squat presses, con rocca x 15 IC
-Curls x 15 IC (curls for the girls)
-Rows x 15 IC (rows for the ….)
-Chest press x 15 IC
Round Three:
-Left Leg step-ups x 10 IC with rock
-Dips x 20 IC
-Right Leg step-ups x 10 IC with rock
-Dips x 20 IC
Time to move Boss Kean’s rock pile. Pile em up and get in a line. Start moving… What’s with the groaning when Hawg’s and Bubba’s rocks were being picked up and put down. Good job, now move it back. The chain gang did such a fine job, Boss Kean’s Benevolence shined when he allowed them to take a break….and have a seat of the People’s Chair, with rock. To alleviate the boredom, rock presses x 20 IC. Drop rock and take a break. REMINDER: Dredd’s guidance to us to pick up the Mumble Chatter. Pick it up, have a seat and let’s do some curls x 10 IC. Break over. Time to bring the rocks home. Mosey to the pile, give a toss and find some nice grass for Mary.
Mary:
-LBC x 30 IC
-Hello Dolly x 30 IC
-Flutter Kicks x 30 IC
-Penguins x 20 IC
-Y’s x 30 IC
-T’s x 30 IC
TIME SERVED

Count off, namerama, announcements, shout outs, prayer. Great start to the week.

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YHC got the text last night from Amnesty that he threw out his hip doing the hula.  So the Pax was stuck with me again.  7 men gathered at a very soggy Pontiff Playground.  Rudy reminisced about Marlin’s Q when they worked out with the pumps on.  I gave the disclaimer, we hopped the puddle and moseyed to the rock pile

The Thang

Warm-up:  SSH IC x 40; DQ IC x 12; Peter Parker IC x 30; Lunges IC x 20; Superman IC x 20; LBC IC x 40; Superman IC x 20

Pick a Rock – Go big or go home.

COP:  Squat Thrusts IC x 15; RL Decline Merkins IC x 10; Rows IC x 15;  LL Decline Merkins x 12; Rows IC x 10, Squats IC x 15; Bench Press IC x 25

Mosey about 100 yards and circle up for 10!  #crowdpleaser.  (Shoulder Presses, Squats, Sit-ups)

Mosey to the Kaboom! for some Tabata Stations.  Assisted Pull-ups, Box Jumps, Bernies, Rock Burpees, Swerkins, Squat Presses, Squats – Repeato

Mosey down the track to the flag.  We only had time to get in one Fence Chunkers.  Grab the rock and return it to the rock pile.

Moleskin

T-claps to the Pax today.  I tried to keep the pace quick, but I couldn’t shake them.  There’s something about carrying rocks around like cavemen that gets the week started right.  I wanted to incorporate more fence chunkers, but given the divots created by the one toss, it’s probably best we were short on time.  The Pax seemed very impressed by the duct tape I was sporting on my knee.  I think they envisioned that it was my caveman way of suturing a gash I had received doing something very manly.  Alas, it’s only my home remedy for a giant wart.

COT

Remember those in our community with family members going through treatments and doctor’s appointments today.

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14 pax showed up in the humid june gloom. Is that a record for this AO??

DISCLAIMER

The PAX should have figured this one was coming…. slaughter starter! 10 Burpees OYO

Mosey to rock pile

COP #1 – WARM UP
Hillbillies X 20
Peter Parkers X 20
Squats X 20
Good Mornings X 20
Mountain Climbers X 20

Pick up a friend and mosey to big baseball field, the unlocked one.
SUDDEN CHANGE- 5 Burpees OYO

Because it is college baseball playoff season and just so happens to be YHC’s favorite sport, working out on a diamond made sense.

break up into 4 even groups and go to each base.
1st base- Bench Press with rock X 15
2nd base- Row with rock X 15
3rd base- lion king hold with rock X 15
HOME- Squat to overhead press with rock X 15

Go around the bases 3 times.

Mosey to playground set.
Half of PAX do 10 pull ups while other half do peoples chair holding rock. Switch.
Rinse and repeat.

Walk over to the track WITHOUT rocks, YHC wanted to see some speed.
1 lap around stopping ever quarter for 10 merkins.

Grab some ledge for calf work.
Calf raises X 20
Slow calf raises X 20

Grab another ledge, or bench.
Dips X 20
LLSU X 15
RLSU X 15

Mosey to outfield
COP #2 – MARY
Russian Twist X 20
Dying cockroach X 20
Flutter Kicks X 20
LBC X 20

Return your friends and Sprint to flag.

Count off, name o rama, announcements, intentions, and prayer.

Great work today PAX and thanks for letting me lead.

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Six veteran F3 gurus posted this am and would later be joined by a seventh. The usual mumble chatter, then the disclaimer, and off in a mosey to the obligatory warm up area. YHC decided to deviate from the normal pre-thang exercises and throw in a few different things from the F3 website. What better way to do this than a M-O-N-D-A-Y warmup:

M – Mountain Climber x20 IC
O – One Legged Burpees x5R x5L OYO
N – Nolan Ryan x10R x10L IC
D – Dancing Chilcutt x20 IC
A – Air Sqaured x20 IC
Y – Y-Arm Circles x15IC (requested by Amnesty) & Y-Press x15 IC (only other options w/Y were yoga or the YMCA Village People stretch…no bueno)

Grab a rock and mosey to dry area in the baseball field. YHC wanted to hone in on upper body today so this COP consisted of 3 rounds of tried and true rock reps:

Shoulder Press IC x20, x15, x10
Curl IC x20, x15, x10
Row IC x20, x15, x15
Calf Raises (recovery period for arms) IC x20, x15, x15 (t-claps to Hawg and others for coaxing us into holding the rocks)

Slow mosey toward the track to line up on the sideline of the field. We were greeted by a latecomer, FNG-Rocky who is a regular jogger at Pontiff and was EH’d by his buddy Marlin.

Round 1: Drop you rock, Bear Crawl to opposite side (50-60yds?), mosey back
There was plenty of painful groaning from the PAX regarding the stickers in the grass so we skipped crab walks.
Round 2: Grab your rock, Side Squat Walk – left side to middle of field, right side to other sideline. Mosey back to start.
Round 3: Rock Shot Put, right hand across, left hand back (this probably wasn’t the best thing for the well manicured field since the ground was soft and craters are now prevalent. YHC didn’t realize the grass was that soggy…sorry Jefferson Parish and to the kid who sprains his ankle later this week)

Time was ticking so we skipped the frog hops that YHC planned. Mosey back to baseball field for a brief COP w/Mary:

Rock Crunch Press IC x15 (hold rock on chest, feet up high in air, crunch in upward motion while raising rock to touch shoelaces)
Flutter Kicks IC x25
Rock Crunch Press IC x10

Deposit rocks and run to the flag. Nothing mind blowing or newsworthy this am, just a solid sweat fest with our Monday faithful. T-Claps to Rocky for posting…hope to see you again. Prayer for several people battling illness and addiction. Sorry if YHC was a a bit dazzed for the COT, all of the cadence count had me winded.

Thanks for letting me lead.

Tool

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In NOLA our strength is incorporating bar hopping into 5K runs.  Our weakness is posting the shovel flag.  Looks like the winds of change may have started this morning as YHC received a text at 0448 from Shorty letting me know that the flag had posted at Rock City.  Shorty, unable to post himself due to a last minute flight to Houston took the time to drop off the flag on his way to the airport.  #TheExtraMile.  With a shovel flag marking the spot, 7 of us gathered together for some mumblechatter and a quick disclaimer.  We picked up 2 more after moseying to the rock pile for a warm-up COP

The Thang

Warm-up COP:  SSH IC x 30; Peter Parker IC x 30; Iron Cross x 20; IW IC x 30; J-Los IC x 20; Squats IC x 20.  The intention was to get the back and hips loose.  YHC was feeling good once Amnesty voiced his approval of the warm-up.  This is my new gold standard.  From here we grabbed a rock and moseyed around the tennis courts to the playground.

Stations:  We partnered up at five different stations.  7 rock burpees was the count, everything else was AMRAP – Pull-ups, Swingset Merkins, Bench Press, Squats, Rock burpees.  This was the first time YHC had tried merkins with feet in a swing, it won’t be the last.

We needed more pull-ups so we rotated through the pull ups two at a time until all pax had done another set.  While the two were doing pullups AMRAP, the rest of the pax did a set of 5 rock burpees for a total of 20.

We grabbed the rocks and moseyed to the soccer field by the hill hell.

Oso 100 – We did a modified Dora with bear crawl.  Partnered up.  One partner bear crawls 25 yards down and back while other partner does Squat Presses AMRAP, then flapjack.  Partners finish when the sum of Squat Presses equals 100.  I was surprised that there were no complaints about the q lining everyone up for bear crawls through the sticker grass, until I noticed everyone but YHC and Skull Crusher were wearing gloves.  Manliness or being unprepared – you decide.

Grab our rocks and head to the hill hell for a Descending Jacob’s Ladder of Sorts:  7 burpees on one side of the hell, run over the hell con roca for 7 squats, run back con roca for 6 burpees and back over again con roca for 6 squats, continuing to descend the ladder.  T-claps to Marlin for pushing me hard.  We made it to 2 burpees before we had to call time and head back to the rock pile.  #Room4Growth.

Horses to the Stable after dropping of the rocks.  COT with prayers for some of those in our community that are hurting.  Looking forward to the first Wednesday workout at the CP this week.

Moleskin

This was YHC’s first Southshore Q in a long time.  It was great to be back out there with the guys pushing ourselves to get better.  Fortunately we didn’t have any of the excrement issues the Skinny was having. #BeenThereDoneThat.

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In the morning gloom, 8 men gathered at the flag.  Welcome back Funbags and Radar – great to see returning posts from our FNGs!  Small amounts of mumble chatter while we wait for any stragglers (good to see you Shorty!), then after the Disclaimer – off to the workout.

COP1: Get the blood flowing at the usual spot.

• SSH x25
• 10 OYO Burpees
• IW x25
• PP x25
• PJ x25

Go find a friend.  Yes, we’ll mosey some.  So choose wisely.  Shorty chooses not to heed the advice.  Go Big or Go Home.

COP2: Keep up the good feeling with some rounds of CRAP with our rock friend.

• Curls
• Rows
• Al Gores (yes, its a bit of a reach , but YOU go find an exercise beginning with “A”)
• Presses

Each exercise: AMRAP for 60 seconds (with Al, just hold the squat with the rock out).  Run to the flagpole and back.  Repeat (second round was AMRAP for 30 seconds).  Flagpole and back, 5 Burpee OYO.

Much mumble chatter around the naming choice for this exercise.  Said mumble chatter seemed to follow us around the rest of the morning.

COP3: Off to the football fields for BLIMPS with our rocks.

• Burpees 5x (no rock)
• Lunges 10x (each leg, with rock)
• Imperial Walkers 15x (each leg, modified to use the rock)
• ‘Murkins 20x (one hand on rock, 10x each arm)
• Plank Jacks 25x
• Squats 30x (with rock)

Advance down the field after each exercise, starting on one goal line ending at the end (about 20 yards after each, though the football field was not striped).

#tclaps to Cowbell for properly guessing that once we reached the far end of the football field, we’d return the way we came – though we reversed.  SPMILB on the way back.

Mosey back to the pile to return our friends

COP4: Back where we started for Mary

• Hallelujah Flutter Kicks x30
• Real Freddy Mercury x20
• Cockroach x20
• Rotisserie Chicken (Rotating plank with a hold: normal plank, right plank, reverse plank, left plank, back to normal plank)

Mosey back to flag.

Count off, names, and intentions: great to hear that Amnesty’s boss is doing well; prayers for those suffering with cancer for Mav; prayers for YHC’s parents as they drive off to WI today.  Blessings for all of us to use the gift of today in ways to make our friends, family and Maker proud.

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Bogey was down range so YHC had his first first substitute Q.

Disclaimer

Warm Up COP – around the shovel flag

Arm Circles x 20
Imperial Walkers x 21
Low Slow Squats x 20
Calf Raises x 20
Side Straddle Hop x 20 – kudos to Maverick who stayed pure with my count – Dredd will be proud

Inspired by OBT  10 burpees then 9 burpees, then  . . . we moseyed, much to the delight of the PAX so 8, 7, 6, 5, 4, 3, 2, 1, will have to wait for another day.

COP – Rock Hill – encouraged to go big, we stayed close for three rounds of rock play.

Rnd 1

Rock Press x 15
Curls x 15
Rows x 15
Chest Press x 20

Rnd 2

Rock Press x 10
Curls x 10
Rows x 10
Chest Press x 15

Rnd 3

Rock Press x 5
Curls x 6
Rows x 10
Chest Press x15

Returned our rocks and happy to say no skulls were crushed in the gloom.

After a brief hallelujah run we moseyed to a field for some 11’s

11’s w/ Merks and Lunges  -Shorty set the pace and YHC brought in the six.

We then split into three groups using 7 burpees to keep count.  We were able to get in three glorious rounds. Burpees, Pull ups, LBC’s

Mosey for some Mary

LBC x 20
Pretzel Crunch x 15 each side
Hello Dolly x 20
Flutter Kicks x 20
Putins x 20
Mosey back for name o rama and  announcements.   FNG- Radar, who was a professional trainer, gave us some good tips on proper form for rows – thanks brother.  We tightened up for a ball of man with several prayer requests for those who are suffering and my personal request for several more months of cool, low humidity mornings.  Thanks for the opportunity to lead.

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Monday mornings always have surprises–such as when Tool says, so you’re Qing today and Thursday. What, that can’t be right. But lo and behold, that’s what Q-meister Hawg reported, so there it is. T-Claps to Amnesty for posting even with an injury: the motto Modify as Necessary means you still can post. So after the apt disclaimer, we mosey to

First COP
SSH x30IC
IW x30IC
Mountain Climbers x30IC
Low Slow Squats x30IC
Gyroscopes x15IC forward, x15IC backwards

Time to find a bigger friend than usual since we won’t be doing much moseying

Second COP
Shoulder Press x20IC
Triceps Curl x12IC
Squat x20IC
Rows x20IC
Calf raises x20IC

Nature calls for the Q, and the door is locked! That’s what trees are for. After some planking by the PAX,

Third COP
Channing Tatum x20IC
Dips x25IC
Tatum Channing x20IC
Irkens x20IC
Derkins x10IC, rest, x10IC

By the way, the original Channing Tatum was born two days after Mr. Awesome: so is that why he was so into the dude that he could remember what movies he was in to know about step-ups? Just asking…

Fourth COP (or the May Crowning)
Paired up (Tool and Amnesty, and Marlin and JV) to do two rounds of 30 sit ups per round passing a rock from one to the other. In the first round, Tool and Amnesty smoked by passing their rock behind their heads instead just to their chests. So not to be outdone, Marlin and JV attempt same in the second round. Warning: don’t drop the rock on your head, unless you want to decorate the concrete with a nice shade of crimson. At about no. 13 or so, JV ignores warning.

Fifth COP (Circle o’ Mary)
Russian Twists x25IC
Hello Dolly x25IC
Dying Cockroach x25IC
Penguins x25IC
Hip Dips: right side x20IC, left side x20IC
Flutter Kicks x25IC

Lagniappe
1:30 of plankorama

Uberslow mosey to return rocks and go to virtual flag. Countorama, namorama and shoutouts for a great May Crowning. 25 more to go for the month.

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