Tag: Rock City

After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.

10 men gathered in the gloom to start their week off the right way.

After a quick disclaimer, we were off..
but wait, Slaughter starter- 5 burpees OYO

We’re off, Mosey to rocks

COP #1: WARM UP
Windmill X 15
SSH X 15
Merkins X 20
Mtn climbers X 20
Arm circles OYO
Air squats X 25

Grab 2 smaller rocks, yes 2!!
Mosey to inside of track

COP #2: STRENGTH w/ both rocks
Shoulder shrugs X 15
Bench press X 15
Squats X 15
Arm raises to side, front, overhead X 5, respectively
Repeat 3 times

Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees

Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.

mosey to outfield

COP #3: MARY
Russian twist X 25
LBC X 25
Flutter kicks X 25
Hello dolly X 25
Penguin X 25
Plank 1 min

Drop off your best friendS.

Sprint to flag
1 min to spare, 5 more burpees OYO

Total of 50 burpees today, PAX! nice work.

finish with COT- count off, name o rama, announcements and prayer.

Thank you for letting me lead.

-Cowbell

8 timely men, and 2 rollin’ in hot, made for 10 PAX eagerly waiting today’s Notre Dame history lesson.  But first, thank you for the reminder JV – My Disclaimer, and then we are off

The Warmup

SSH x25, IW x25, DQ x25, PP x25 (and no mention of Notre Dame yet).

Then get your rock.  Feel free to go big.

The History Lesson

Heading over to the lawn, looks to be about 50 yards from the fence.  Line up and learn about the famed fathers who founded and shaped Notre Dame with a String of Fire.  With each priest, repeat all exercises from the prior priests then add the new one.  Then sprint to the fence and back, then plank and wait for the 6 (which seemed to be your humble Q most of the time).  Then add the next priest.

1. Blessed Basil Moreau:  Founder of the Congregation of the Holy Cross.  5 Burpees for Basil
2. Father Edward Sorin: Founded Notre Dame in 1842.  10 Rock Squats for Sorin
3. Father Andrew Morrissey:  An early president who tended the mission of educating catholic young men.  15 Military Presses for Morrissey
4. Father William Corby: Chaplain for the Irish Brigade in the Civil War, then became president at ND.  20 Curls for Corby
5. Father Thomas Walsh: Rebuilt the University after the fire. 25 Bench Presses for Walsh (try as I might, I couldn’t get the name/exercise to match on this one…)
6. Father Patrick Dillon: Entered the priesthood at 12, the first Irish president of ND, died of illness at 28.  30 Hello Dolly for Dillon
7. Father John Zahm: A VP for 10 years, a strong proponent of science and knowledge.  Repeat all exercises – but replace the sprint with a Rock Zahmbie Walk to the Fence.  OK, that was longer than it looked.

The Great Fire

In 1879, the University burned to the ground.

“The fire was my fault. I came here as a young man and founded a university which I named after the Mother of God. Now she had to burn it to the ground to show me that I dreamed too small a dream. Tomorrow we will begin again and build it bigger

— Father Sorin

We commemorate the great fire with the Bear Crawl Ring of Fire.

• Bear crawl in the circle till Q says Stop.  Plank and wait
• Q starts with 5 Murkins.  PAX to the right goes next.  And round the circle it goes, plank when not your turn.
• Repeat x3

Alas, we were running out of time for the “Lets Rebuild it” round of exercises.  Save that for the next history lesson.

Mary

In honor of Notre Dame (“Our Mother”), we proceeded for several rounds of Mary.  With each round, 2 pax ran off to the gym for 10 Pull Ups.  Repeat until everyone had their chance at the pull up bars

• LBC x30
• Russian Twist x20
• Flutter Kick x30
• Freddie Mercury x30
• Dr. W x15

Return our rocks, sprint back to the flag

Closing

Count-off, Name-o-rama, callouts for health for colleagues of Marlin and Amnesty.  Close prayer of thanks for the day, statement of hope that we use the gift of the day such that our God will be proud of us, and close with St. Ignatius prayer for Generosity (Lord, teach me to be generous)

Thank you all for letting me be your humble Q for today.

 

“You have power over your mind, not outside events.  Realize this, and you will find strength.” – Marcus Aurelius

It was 0520 when YHC awoke from the deep slumber.. it takes 15 min driving to get to the “Real” Monday AO.  But I knew the Pax would keep it together until the Q arrived.  After all, we are all well equipped to lead.  I assume the Pax had some jokes about where is the Q, and who would take the reigns since the Q fartsacked… but anyway.. they were off but first….

DISCLAIMER

Mosey to the rock pile, and circle up for a warmup.

COP #1: (Not sure, but they did warmup)
20 x SSH
?????

In the meantime, YHC finally arrived to the scene.  With the fog settling in, and using the sense of sound, YHC located our Pax of three carrying on with the beatdown.  Here was me running thru the puddles:

After my apologies for running late, we selected our friend from the rock pile… we went small this time… and did a quick mosey to some dry grass.

COP #2:
15 x Rock Jacks
30 x Rock Twist (15 each side)
15 x Rock Marches

After that, Pax spread out in a line with a healthy distance between each other.  Rock throws to the fence… Should of grabbed a circular rock next time for the roll.

COP #3:
15 x Rock Squat Reaches
10 x Rock Alt. Lunge Jumps

Mosey over to the playground and partner up.

Circuit #1:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x People’s Chair

Flapjack and repeat circuit one more time

Walk over to an open area on the playground, no need for rocks here.

COP #4:
Merkins w/ Mary.  Consist of doing 5 x Merkins, then a Mary exercise… we did four rounds:
Round #1 – 5 x Merkins; 15 x Flutter Kicks
Round #2 – 5 x Merkins; 15 x LBT’s
Round #3 – 5 x Merkins; 20 x Putins
Round #4 – 5 x Merkins; Plank Work (Various); 5 x Merkins

Grab rock and then two more rounds of the Pullup Circuit,

Circuit #2:
Pax #1 – 6 x Pullups
Pax #2 – AMRAP x Rock Curls (1st set); Overhead Presses (2nd set)

Mosey over to the baseball diamond and circle up.

COP #5:
Low Squat Work w/ Rock.  Hold Low Squat and do various things the Q calls out.. like Simon Says, but worse… things like overhead arm swings with rock, squat pulses, etc.

After that, we did some Plie Work without rock… Hold Low Squat and do various things the Q calls out.. like arm circles, overhead claps, etc.

Last exercise was Single Leg Balance Reaches x 8 (each leg) with Rock.

Dropped our friends off where we got them… and back to the flag…we did 2 x Vinyasa since we had time to spare.. ended with COT, which included Name-o-rama, Shoutouts, and Prayer.  Great work today men!  Sorry I was late!

13 Brave and Chilly men showed up to hit Boss Keen’s Rock Pile as previously advertised. Disclaimer and let’s mosey.
COP:
SSH x 30 IC
IW x 30 IC
PP x 20 IC
Arm Circles x 30 (15 each dir)
J-Lo’s x 20 IC
Grab your rock and go big, there won’t be too much running with it…circle up:
1st Set:
Rock Presses x 15 IC
Rock Squats x 15 IC
Rock Curls x 15 IC
2nd Set: Rinse and Repeat
3rd Set:
Rock Presses x 10 IC
Rock Squats x 10 IC
Rock Curls x 10 IC
Now we’re warmed up, gotta move Boss Keen’s Rock Pile: the 13 of us pile up our rocks, lined up and started moving the rock pile from one end to the other. This method gave too much of a rest so we made two lines of 6 and 7. After moving the pile another three times, the chain gang needed a rest. Take a seat in the People’s Chair con roca. We sat a while and took a short break. Take a seat again. What? Bogie requested Rock Presses…okay. From the chair, Rock Presses x 10 IC, Rock Curls x 10 IC, drop your rock and take a quick break. Rinse and Repeat. Mosey back to the pile and put the rock to bed. Follow me…to the football field for some sprints. Since we didn’t finish our sprints from Wednesday, it’s time to make up for it. After 7 sixty yard sprints, we had time for some Mary:
LBC x 20 IC
Hello Dolly’s x 20 IC
Wife Pleaser’s x 20 IC
Time’s up, see ya at the flag.

Count off, namerama, announcements, shoutouts and a prayer. See you at the 610 Stomp tomorrow…

No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable. Socrates

Where has rosy-fingered dawn hidden herself today? With no answer and a longer than usual disclaimer for two FNGs, we moseyed into the gloom to The Thang. Though (perhaps because) no Ilium was in sight, the PAX began strong grieved and with glancing eyes.

With wind still in its sails, the PAX began a swift First COP:
25ICx SSH
25ICx Hillbillies
25ICx Peter Parkers

With steady stars patient to fill all men with courage, the PAX fit itself with boulders to mosey for Second COP:
20ICx Shoulder lifts (or bench press standing up)
20ICx Curls
20ICx Dead lifts
20ICx toe to opposite overhead (10x each side)
20ICx bench press (or should lifts on our sixes)
20ICx Hello Dolly, Look at our Rocks (Hello Dollys holding our rocks over our stomachs the whole time)

With blood warming, the PAX moseyed to some benches for Third COP:
20ICx Tatum Channings (Left Leg Step Ups)
20ICx Incline Merkins
20ICx Channing Tatums (Right Left Step Ups)
20ICx Dips

Time for the assault on Troy. No tools for constructing a horse, the PAX must gird up to be swift of mind. After a mosey to the elysian fields, the PAX split in half and then paired up into twos (save Q) for OYO of passing rocks 20x with situps and then wheelbarrowing across the battlefield to where the other half had been, only to repeat and return. After a short respite, the PAX stormed the citadel and then retreated with haste: that is, egg toss to the fence, and then lunges back to start (note to self, lunges with rocks is a curse of Hades after about 50 feet).

With quickness of breath and slowness of thighs, the PAX circled up in victory for Fourth COP:
20IC x LBCs
20IC x Hello Dolly
20IC x Dying Cockroach
20IC x Real Freddy Mercury
20IC x Russian Twist

Like Odysseus with his 10 years of battle and another 10 years of wandering, the PAX put down their arms and raced home. Kalimera, PAX

Ten men came out this morning and were greeted by perfect conditions and temperature that was pleasantly cool yet warm enough to bring the sweat later on.  YHC informed the PAX that the workout might be slightly out of wack since this was his first Monday Q along with having a tweaked shoulder.  The plan was to go for a smaller rock of 5-10 lbs since we were going to try some “strange”.  The PAX were still trickling in during the disclaimer and kept growing as we ran to the rock pile.

Pre-Thang:

SSH IC x 30

Arm Circles IC x15 each arm

Windmills IC x 15

Grab a rock 5-10 lbs and mosey to open field for a COP:

One or two of the latecomers missed the small rock announcement:

Rock Jacks IC x20

Imperial Rock Walkers (right side) IC x20

One Hand Rock Curls (right side) IC x 20

Imperial Rock Walkers (left side) IC x20

One Hand Rock Curls (left side) IC x20

Jack Webb w/Rock (progression of merkins and overhead rock press) worked up to 8

 

Quick mosey to the foundry (and a detour by some for rock adjustment) where we lined up in a plank with everyone taking a turn to crank out 10 pullups.

Mosey out across the track to the sideline of the football field.  YHC announced that we were getting ready to race and there would be something in it for the winner.  This got the competitive juices flowing:

First up was a shot put race to the other sideline, 5 burpees, then shot put with the opposite arm on the way back.  T-claps to Hawg for a photo finish first place.  His prize was a victory jog across the field while the remaining PAX did burpees.  We managed to all come out of this exercise unharmed which was impressive given the flying/rolling rocks.  Lesson learned that next time we spread out a bit more.

Second round was a rack squat race across the field.  YHC got some dirty looks while demonstrating the ever so awkward position of holding the rock down low with two hands below the knees and running while in a semi-squat position.  The goal was to keep the rock low and work the legs.  Once across, churn out 5 burpees, the rock squat run back.  T-claps to Cowbell for killing it and also to Rudy for a respectable second place.  They were privied to burpees while the remaining PAX ran across the field and back.

Mosey back to the foundry and hold a People’s Chair along the fence while 2 PAX rotated for 10 more Pullups each.  T-claps to those who cracked out some lagniappe curls while in the PC position.

Mosey back to the open field with enough time for one last COP:

Imperial Rock Walkers (right side) IC x15

One Hand Rock Curls (right side) IC x15

Imperial Rock Walkers (left side) IC x15

One Hand Rock Curls (left side) IC x15

On your six for some Mary:

Flutter Kick IC x25

LBC IC x25

Parker Peter IC x25?

Russian Twists IC x15

Freddie Mercury IC x15

Deposit the rocks and Mosey back to the flag with a minute of planking to cap off the morning.

Usual announcements included an array of upcoming events this spring.  Prayed for Heisenberg’s father-in-law as he battles health issues.

Thanks for letting me lead.  The Monday workouts are definitely a good way to start the week.

 

 

 

 

7 Strong Men showed up with some Bubba inspired unfinished business

We stayed in front of the flag for a little warm up

Warm Up #1

SSH x 11
Peter Parkers x 20
Arm circles x 20
Seal Jacks x 20

“When you come to a fork in the road, take it.” – Yogi Berra

We normally run to the right, but not today we headed away from the rocks and moseyed left and to the first shelter.

Push-o-rama #1

Merkins x 10
Dips x 20
Derkins x 5
Inclines x 20

We moseyed to a field for some unfinished business.

Unfinished business Part 1 – We ran out of time on Saturday with the Bubba’s Gen 2:24 inspired 24 so YHC decided we should finish it.

Starting with 12 LBC and 12 Squats we worked -1 LBC and + 1 Squat to 1 LBC and 23 Squats

Unfinished business Part 2 – Again due to time constrains we had an outstanding burpee ladder

We split into two groups one group did pull-ups while other group did 7 burpees we switched and then repeated with -1 burpee down to 1 for 7 rounds

Now that we were fairly warmed up we moseyed to the rocks

Rocks
Curls x 10
Rows x 10
Chest Presses x 20

Regrettably, that was all that time allowed for rock play.

Moseyed back toward flag stopping for Mary

Russian Twists – x 11
Flutter x 17
Hello Dolly x 13
LBC x 17
Dying Roaches x 8

 

Count down/Namorama

Announcements, forgot prayer requests, ended with Prayer for peace.

Lord, make me an instrument of Thy peace;
Where there is hatred, let me sow love;
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

Welcome FNG Professor

Out

“Outlined against a blue-gray October [ok, February] sky, the Four Horsemen [ok, YHC and 7 faithful companions] rode again”

For my first Rock City Q, I decided to take the PAX on a trip down memory lane – to 1988, to celebrate a Notre Dame National Championship.  Not to date myself, but this was senior year for me….

Warmup: After the disclaimer, and the warning that PAX was getting a full dose of ND, we moseyed towards the rockpile.

Game 1: ND 19 – Michigan 17.  Walk-on placekicker Reggie Ho boots 4 field goals.  Warm up with SSH, IW and DQ x19.

Game 2: ND 20 – Michigan State 3.  NOLA LB Michael Stonebreaker returns an INT for a TD.  PAX celebrates with Murkin x20 and 3 lonely MSU burpies.

Grab your Football.

COP 1 – The Lawn: All-American QB Tony Rice hits his stride in these games.  Flexes his muscles, if you will.  For each game, we do a series of Presses, Pushes (bench press motion, but standing up), Curls and Rows.

Game 3: ND 52 – Purdue 7: Press x13, Push x13, Curl x13, Row x13 (totals 52…)

Game 4: ND 42 – Stanford 14: Press x10, Push x10, Curl x12, Row x10 (totals 42)

Game 5: ND 30 – Pitt 20: Press x7, Push x7, Curl x9, Row x7 (totals 30)

COP 2 – The Field: Mosey to the football field.

Game 6: ND 31 – Miami 30.  Catholics vs Convicts.  Game of the Century.  Etc…..  Hero of the game: Safety Pat Terrell, with an INT for a TD and breaking up a 2 point conversion with 45 seconds to go.  So we do 2 “Pat Terrells”: 50 yd dash with your football, Squat Jump x 10.

Game 7 & Game 8: ND 41 – Air Force 13, ND 22 – Navy 7: Suicide Ladders with Burpie.  First up: 10/20 suicide, 7 burpies.  10/20/30 suicide, 5 burpies.  10/20/30/41 suicide, 5 burpies.  Sorry guys, we didn’t get to the 22 total burpies for navy.  You all owe me 5 more burpies OYO…

Game 9: ND 54 – Rice 11: Rocket Ismail takes 2 KOs to the house.  We celebrate with 2 80yd dashes

COP 3 – The Shed: Mosey to the shed

Game 10: ND 21 – PSU 3: The ND RB stable (Johnson, Green, Brooks, Culver) carried the load.  We work quads with them.  Channing Tatums x 21.  Dips x15, Tatum Channings x21.  Muricans x15

Game 11: ND 27 – USC 10: Lou Holtz sends starters Ricky Watters and Tony Brooks home.  We pull up a (People’s) Chair to watch with them.  Sit.  Count up to 27.  Then 10 Presses.  Repeat.

COP 4 – The Lawn: Mosey back to the lawn for Mary

Game 12: Fiesta Bowl ND 34 – WVU 21.  LBC x24.  Grab rock for some Bench Press x10 (total 34!).  HD x 21.  FK x 21.  BP x 10.

Mosey back to the flag.  Count off, Names, Prayers.  Remember intentions in our hearts.  And a close friend of YHC going in for medical tests this week.

Finish with St. Ignatius prayer for generosity.

Thanks all for making my VHQ at Rock City a great morning!

So where is everybody, and who’s our Q today?
Don’t know; maybe, we’ll all have to pitch in.
What time is it?
Don’t know; lemme get a phone.
Isn’t JV’s Q?
What!!?? Oh yeah.

With a bit of confusion, and confirming he is not a professional trainer, your Q led off with no prior plan. So…

Some stretches IC: 20x SSH, 20x lunges, 20x IW and 20x Don Quixote.
Find our friends to mosey midfield for first COP: 20x overhead press, 20x extensions from right toe to above left shoulder (Shorty’s got a good name, but I can’t remember it), 20x dead lifts, 20x extensions from left toe to right sky, 20x calf lifts.
With some mumblechatter, we mosey to a wall for NO REST. People’s chair for about a minute (no watch); then seated for overhead lifts x20IC; then seated for curls x20IC; then another rest in people’s chair for about another minute.
Shaking out the legs, we mosey to some picnic benches for a quick set of plank variations in IC: 20x inclined Merkins, 20x Channing Tatums (what Mr. Awesome calls right leg stepups), 10x derkins, 20x Tatum Channings (you got it, what Mr. Awesome calls left leg stepups), 20x dips.
Mosey back to midfield for lineup for lunges to fence and back: the fence kept moving farther away (about 60 lunges to reach).
Dead legs by the end. So time for some Mary IC. Bench press x20, flutter kicks x20, bench press x20, LBC x20, bench press x20, Putins x20, bench press x20.
Return our friends to their weekly rest for another week while we mosey a bit quick to Ole Glory for namorama, intentions and prayer.