Tag: Rock City

Hawg and I worked a secretive deal last night, which put me in line to Q today.  YHC had no problem coming up with a workout since the AO is one of my favorites.  A fresh face for the Pax showed up today, not so fresh for Cowbell & YHC… Starky (FNG) is one of our Ole Miss buddies. Tclaps for posting today Starky, and Tclaps Cowbell for the EH.   Anyway, let’s get to it… but first…

DISCLAIMER

Mosey over to the rock pile and circle up.

COP #1 – IC: Warmup

• 20 x SSH
• 10 x Good Mornings
• 10 x Windmills
• 20 x Peter Parkers

Pax selects their friend for the next 30 minutes.  Normally we try to get the heaviest rock possible and throw them around to show our manliness, but YHC stressed the importance of going with a rock about 5-10 pounds.. reactions from some of the Pax:

Heisenberg & Side Effects:

Starky, Rudy, Marlin, Snoball:

Jingle Vader & Cowbell:

Did they listen? We will find out shortly… Quick mosey to a grass patch in left field.

COP #2 – IC:  Part One

• 30 x Rock Jacks (I don’t think they listened to my advice)
• 30 x Rock Twist (15 each side)
• 20 x Rock Marches

Pax after Part One:

Mosey back to the rock pile to show mercy for the Pax.. 80% picked another rock.  The other 20% planked up, then it was off to another grass patch by the rock pile.

COP #3 – IC:  Part Two

• 20 x High Knees….. w/ a rock
• 30 x Rock Squat Reaches
• 10 x Rock Lunge Jumps

Mosey back to left field.

COP #4 – IC:  Part Three

• 20 x Rock Hops
• 30 x Rock Knee Curls (15 each leg)

Mosey across to right field to another well-lit grass patch.

COP #5 – IC:  Part Four

• 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
• 10 x Rock Chairs
• Rock Low Squats Progression: Pax perform various moves that YHC calls out while still squatting

Mosey to the first base dugout and circle up for the last time:

COP #6 – IC: Upper Body Circuit (3 rounds)

• 10 x Rock Bench Press
• 5 x Merkins

Quickly move to each exercise.  YHC couldn’t speak and get the cadence correct.. apologies.  Anyway, it was a burner… once done, mosey over to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM

• Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  • 20 x Flutter Kicks
  • 20 x LBC’s

Mosey back to the rock pile to drop off our friends… then it was back to the flag.  Once again, the Pax destroyed this workout today!  So with 2 minutes left, time for some yoga.

COP #7 – OYO: Sun Salutations (3 rounds)

Finally, it was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer.

 

At first it appeared YHC would set a new record for the smallest VQ, as Bogey and I watched the clock approach 5:30.  Then along came the Triple Threat –  Jingle Vader and two wheeling Hawgcycle.  We waited a few extra minutes by the virtual flag for the rest of the PAX that were surely stuck behind a long slow train, however rules are rules and off we went.  Let the VQ debut begin.

We moseyed off in the traditional direction for our warm-up.

SSH x 40, IW x 20, Arm Circles Small Front and Back x 20 , Arm Circles Big Front and Back x 10, Merkins x 20, Plank Jacks x 40

To the rocks we go…

The Pax was encouraged to select a reasonable rock as we would be lifting them over our heads. Hawg decided not to heed YHC’s advice and appeared to get his usual bolder from the big boy pile. Big Rock award goes to Hawg.

Rock Squats x 20 , Rock Curls x 20, Overhead Rock Press x 20

Mosey to a newly formed soccer field

RND 1 Squat -Curl- Press one continuous motion x 25 reps then run across field for 25 Peter Parkers and return

RND 2 Squat-Curl-Press x 20 sprint across field for 20 Peter Parkers sprint back

RND 3 Squat Curl-Press x 15 sprint across field for 15 Peter Parkers sprint back.

Mosey with rocks over for  three rounds of AMRAP pullups

We broke into two groups.

Rnd 1 Grp 1 Pullups AMRAP Grp 2 – Russian Twists – rotate

Rnd 2 Grp 1 Pullups AMRAP Grp 2 – Merkins – rotate

Rnd 3 Grp 1 Pullups AMARAP Grp 2 – LBC rotate

Enough with the rocks – deposit rocks

Maybe a first for Rock City we had a little Hallelujah run to get ready for some leg-o-rama.

Circle up for some low impact leg work – 20 squats x 10 sets with a short breather between.

Mosey back toward the start and stop for some Mary

Flutter Kicks x 20, Hello Dolly x 20, LBC x 20, Russian Twists x 20

Mosey back to virtual flag

Count down, Name O Rama (6>5) #StreakContinues, Shoutouts, and prayer requests – Bogey’s cousin.

We were thankful for Dr. King who made us a stronger nation and ended with the Serenity Prayer

We certainly had a more mature group than the Birdcage as the average age was 45+. #BeatThat

VQ – done.

Never seen a group so eager to get goin….and one kitten lost his mittens(Shorty)

12 men set forth to break in their Qbie, including one from the other parish(Nip Tuck), and one FNG(Snoball).  We started with a brief warm-up at the rock quarry – SSH X 25; Monkey Humpers X 20; Imperial Walkers X 23; ARM Circles X 15 each, front and back.

Grab a rock and a quick stop for a little lifting….Rock Curls X 20; Back Rows X 20; Shoulder Press X 15.

Keep it moving boys.  It’s about to get fun.  Time to head over to the hill for some 11’s.  Over the hill with your igneous buddy and down for 10 Burpies, back over for 1 Bench Press, back again for 9 Burpies….You know the rest.

Time to Mosey back to the Rock Quarry, but a quick stop off along the way for some teamwork.  Split into 6 groups of two.  One man doing Merkins while his teammate moseys with his rock to the fence and back, then the rock runner takes over Merkins duty, working to a combined 100 count.  Repeat this exercise, but this time doing Squats.  100 down and time to return the rocks.

Cowbell was all too eager to get to the barn when Shorty reeled him back for one more stop.   LBC’s X 20; Flutter Kicks X 20; Dynamite X 5; Russian Twists X 10.

Short Sprint Mosey back to the flag for Nameorama, naming of our FNG-Snoball, anouncements, and a brief prayer.

Shout out to the Dirty Dozen for braving the elements on my first Q and T-claps to JV for posting sans sleeves.

Cool Hand Luke (1967)
Boss Paul: That ditch is Boss Kean’s ditch. And I told him that dirt in it’s your dirt. What’s your dirt doin’ in his ditch?
Luke: I don’t know, Boss.
Boss Paul: You better get in there and get it out, boy.

A train is parked and blocking the crossing to the AO.  As Tool and I park to trek it in, Rudy pulls up and joins us.  We had to hike it in over the tracks coming into the park by the drainage station (the normal first COP site).  Hawg brought the S/F, I gave the Disclaimer and seven of us were off.  First COP:
-SSH x 30 IC
-IW x 30 IC
Oh! Looky here, Shorty, Hotty Totty and Cowbell rolling in hot…
-J-Lo’s x 20 IC
-Arm Circle’s x 20 IC (10 each way)
-Peter Parker’s x 20 IC
Grab a friend and make it big cuz we ain’t running much…a short mosey to a nice, dry grassy area. We were blessed with low humidity this morning before all the rain.
-Squat/Press x 20 IC (con rocca)
-Rock Rows x 30 IC
-Rock Curls x 20 IC
-Squat/Press x 20 IC
Let’s mosey to Boss Kean’s Rock Pile: pile up the rocks and line up. IC first man picks up a rock from his left and places it at his right, the next man does the same and so on until the pile is moved to the last man…then move it back. Wait! Boss Kean changed his mind and wants it moved again…and then back….. TClaps to Hawg for bringing Gilbraltar….good times. The PAX worked so hard on the rock pile that they needed a break. Let’s have a seat….with some People’s Chair. Line up on the wall with your rocks and take a break. But wait! We’re here to work…Rock Presses from the seated position x 20 IC. Quick break and back in the chair. But this is too easy, Rock Curls x 20 IC. Repeat these two exercises two more times. After much mumblechatter, and a short break, let’s mosey to the grassy area for some Mary.
-LBC x 20 IC
-Hello Dolly’s x 20 IC
-Russian Twists x 20 IC
-Wife Pleasers x 20 IC (No Eye Contact Allowed)
While the PAX started Bench Press with Rocks, two PAX ran to outdoor gym to do 10 pullups. As they started to run back, two more headed over…and so on until all did 10. The PAX rotated between Superman/Boat and Rock Bench Press. Great work today, say goodbye to your lil friend…and return him to his friends.

“Simplicity is the ultimate form of sophistication.” – Leonardo da Vinci

YHC had the Clown-Car today, so I knew we would have a record showing at Rock City.  13 dedicated men showed up today for the downPAINment in the Monday gloom.  There is nothing more simple that lifting/throwing rocks around.. it’s the simple things in life that make the chaos worth it.  As 530 struck, we were flag-less… maybe one will grow by the time we get back.

DISCLAIMER

The Thang:

Started out with a mosey to the train tracks for the warm-up.

COP #1 – IC: Warmup

• 20 x SSH
• 10 x Windmills
• 10 x Good Mornings
• 15 x Merkins
• 20 x Peter Parkers

PAX selects their friend (f.k.a. rock) for the morning, and then a quick mosey to a grass patch.

COP #2 – IC:

• 20 x Lion Kings (everyone was in their Rafiki Zone)
• 20 x Wood Choppers (10 each side)

After these, it was Snapshot for the Pax to the fence:

• Pax line up shoulder to shoulder with generous spacing between. Squat and shot put your rock with both hands. Luckily, the Pax did not have to call 911 since our safety rep, OSHA was on the scene.  Once the six pulled up, short mosey over to the side for the following:

COP #3 – IC:

• 20 x Cross-over Merkins (one hand on rock, Merk, other hand on rock, Merk.. thats one)
• 20 x Bent-Over Rows

Mosey to the track for some Devin Hesters.

• Two PAX of similar speed, one with a rock and a small headstart, race 100 meters. 2nd Pax attempts to run down the 1^st to prevent him from reaching the endzone. Flapjack the rock, and repeato until 800 meter goal was reached.

Mosey to the playground for one round of circuit work.

• Station 1- Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s) – time setters
• Station 2- People’s Chair w/ rock on fence.. Legs tired?? Throw rock over fence and retrieve it for a quick break, then back to People’s Chair.
• Station 3- Mary time: 10 LBC’s, 10 Hello Dollys, 10 Putins, repeato

Mosey back to the rock pile to drop friends off, and mosey to another grass patch away from the flag.  Hawg thought I forget where the flag was, but YHC wanted to try some deconstructed burpees:

• Pax does 5 squats, 5 leg thrusts, 5 Merkins, 5 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each. Next time, we will try 10.

Horses back to the flag.  We finished with the Name-O-Rama, Shout-Outs, & Prayer.

I may have been late with the Monday post, but….

Rock City – 13 /  The Skinny – 7…. I’m just going to leave this right here.

See everyone at the 610 Stomp tomorrow!

“I believe God puts adversity in our lives not to hold us back, but to push us forward.  Adversity forces us out of our comfort zone to make us better and stronger.” – Dr. Gene Orlowsky.

8 men gathered for this downPAINment in the Gloom.  As the clock was approaching 530am, YHC thought we would have our “virtual” flag streak extend to three days, but Tool saves the day!  This was my VQ at this AO, and I was excited to get after it.  One of my favorite workout styles is cardio exercises while holding weight, and #RockCity is the perfect AO to incorporate this.

DISCLAIMER

The Thang:

COP #1 – IC: Warmup

• 15 x SSH
• 10 x Good Mornings
• 15 x Merkins

PAX to the rock pile to select their friend for the next 30 minutes.  YHC stressed the importance of picking a smaller rock for this beatdown (about 5 – 10 lbs).  Once you grabbed a rock, you would not drop it until the end of the rock cardio circuit.  After everyone had a buddy, we were off with a quick mosey to a grass patch.

COP #2 – IC:  Cardio Circuit – Part One

• 20 x Rock Jacks
• 20 x Rock Twist (10 each side)
• 20 x Rock Marches

Mosey for 2 minutes to another grass patch.

COP #3 – IC:  Cardio Circuit – Part Two

• 20 x High Knees….. w/ a rock
• 30 x Rock Squat Reaches
• 20 x Rock Lunge Jumps

Mosey for another 2 minutes to another grass patch.

COP #4 – IC:  Cardio Circuit – Part Three

• 20 x Rock Hops
• 20 x Rock Knee Curls (10 each leg)
• 20 x Rock Shuffles

Mosey across the trees to another well-lit grass patch.

COP #5 – IC:  Cardio Circuit – Part Four

• 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
• 5 x Rock Chairs (Alt. Low Lunge Holds in between reps)
• 11 x Rock Low Squats and perform various moves that YHC calls out will still squatting

This marks the end of the rock cardio circuit.  A lot of #MidwifeNoises from the PAX after the 3-in-a-row Squat Jumps.  Mosey to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM

• Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  • 30 x LBC’s
  • 30 x Flutter Kicks
  • 30 x Hello Dolly

Mosey back to the rock pile to drop off our friends… was it just me, or did your friend get heavier?  Then it was back to the flag.  The PAX killed this workout today!  YHC was not prepared to be around the flag with 10 minutes to spare, but after following Hawgcycle’s masterful backblast of “11 Habits of Partially Effective Qs”, I used Habit #8 to fill in the remaining time.

COP #6 – OYO:  Plank-o-rama

• High Plank, Right Arm Up, High Plank, Left Arm Up, High Plank, Low Plank, then 10 x Peter Parkers

Still 5 minutes to spare… I’ve been wanting to add a little yoga to my beatdowns for a while, but #Tclaps to Amnesty for bringing it up today.  Perfect idea with 5 minutes to spare.

COP #7 – OYO: Sun Salutations

• Round One: Sun Salutation
• Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
• Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

Finally! It was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba)

Pre-Thang

It was time for YHC to get out of his Uptown comfort zone and have his first Q over in Rock City.  The gloom was crisp as we set out to do some real manly tasks of heaving rocks around.

Warm-Up

Mosey over to the rock pile and pick out your favorite dead weight to haul around.  Mosey with your rock a little ways:

• COP IC: SSH x 30, Rock Curls x 15, Rock Tricep Curls x 10, Slow Count Merikan on Rock x 15,

The Thang

Mosey over to the ant hill for some Rocky Burp, Merk, Press.  Starting at baseball fence, carry your rock up and over hill to the track.  Do one burpee with 6 Merikans and 6 shoulder presses.  Carry rock back up and over hill to starting position.  Perform a burpee with 5 Merikans and 5 shoulder presses.  Rinse and repeat lowering count by 1 each round.  Plank up once you finish.

Mosey over to the baseball field and partner up.  Separate your rock and partners rock 25 yards apart.  Shuttle back and forth with partner between rocks doing the following exercises:

• Wheel barrow with partner
• Boo Boo Bear Crawl
• Duck Walk
• Crab Walk

Each time you get to a rock you and your partner perform 10 (per person) overhead sit up with rock being handed off back and forth at the top of each sit up.

Mosey back to drop off rocks.  Sudden change with 15 burpees.  Sprint back to flag

Name-O-Rama: 8 men set out to conquer the rocks.

Shout Out: Prayers to Brooks for a hopeful final surgery, to Reluctant Yankee’s Aunt battling cancer, and to YHC’s Great Grandfather (a WWII Purple Heart Vet) who is being put into hospice for his final days.  Thanks and gratitude for helping us to become better men and to keep us injury free.