F3 New Orleans

Tag: Rock City

  • Rock the 220

    Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15;  Backward Arm Circles IC x 15
    • Select a rock and mosey to the flag football field
    • Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
    • Mosey to the Hill
    • Jacob’s Ladder: Run over the hill con roca.  Start with 1 burpee, run back over the hill con roca and do 10 chest presses.  Increase burpees by 1 until finishing with 7.  10 chest presses each time, with max reps on last set.
    • Mosey to the track
    • 220s: Partner up on track near 50 yard line.  One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him.  Flapjack and meet back at the other side.  We did 3 sets.
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    I am writing this backblast a week late, so I am sure that is affecting the veracity.  I remember this workout being harder than what it seems as I wrote it out.  I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard.  T-claps to them.

    Shout Out

    Continued prayers for the sick in our community.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Ruck City #2

    Three Ruckers met in the Metairie gloom for the now traditional last Monday of the month Rucksack Workout at #RockCity.  Jazzy’s Hello Kitty Ruck was in the possession of his daughter, so he modified with a rock sans ruck.

    The Thang

    • Ruck to the rock pile for a Warm-up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30.
    • Grab Jazzy’s Rock and Ruck back in the direction from whence we came.
    • Red Hot Chili Pepper at the Bird Sanctuary. Rucksack stayed on our back except for dips when we switched it to the front:   Left Leg Step-ups IC x 12; Dips IC x 6; Right Leg Step-ups IC x 12; Incline Merkins IC x 6; LLS x 10; Dips x 5; RLS x 10; IM x 5; LLS x 8; Dips x 5; RLS x 10; IM x 5 (YHC lost track of the count a few times).
    • Ruck to the old playground
    • Modified Cindy. Rucksacks stayed on our backs.  3 stations:    Merkins x 10; Pull-up hang from the rings while the Merkin Man does 10; Do as many squats as you can while the Merkin man does 10.  Rotate and repeat.  Everyone did 3 sets of each exercise.
    • Ruck to and over the hill.
    • COP: Upright Row IC x 10; Russian Swings IC x 10
    • Ruck Cusak Style for about 100 yards; 10 burpees sans Ruck; Ruck Cusak style for another 50 yards to the Rock Pile. Drop off Jazzy’s Rock and Ruck regular to the flag
    • Chilcutt Plank with Rucksack for a minute and a half.

    Moleskin

    Nice change of pace today with the Rucksacks.  Gives us some variety.  YHC really liked the upright rows and the Russian Swings, which you can’t really do with the rock.

    Shout Out

    We prayed for Keith Collins.  We thanked God that our community has been blessed with Dr. Collins and his family.  We are thankful for the man and father that he is.  We continue to pray for a miracle.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • As Nasty as We Wanna Be

    2 men hit the #RockCity gloom this morning.  It made for easy decision making when it came time to partner up.

    The Thang

    • Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
    • Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
    • Partner up for Ketchup: Partners decide on a rock to use.  First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees.  Once he finishes, the burpee man runs to catch-up with the rock man.  The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner.  This continued all the way around the path.
    • Slow mosey to the flag con roca. The hammy was feeling it at this point
    • Fence Chunkers x 20.
    • 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
    • Mosey con roca back to the rock pile and deposit the rock for another day.
    • Run back to the flag

    Moleskin

    It was nice to have Jazzy back after his vacation hiatus.  Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise.  If only he would have started his rock training a few months earlier.  In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.

    Shout Out

    We thanked God for his blessings and prayed that we not take them for granted.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Working out with Breeze.

    Three days after Tool thought he saw #9 jogging down St. Charles during our Friday workout, Tool, Yankee, and YHC were met at the flag this morning with an even more surprising breeze.  It was a welcome guest that kept the flag flappin’ and gave us a few respites from the humidity.

    The Thang

    • Mosey to the rock pile for the warm-up COP: SSH IC x 30; Peter Parkers IC x 25; Toe Raises IC x 20; Forward Arm Circles IC x 15; Backwards Arm Circles IC x 15; Good Mornings IC x 10
    • The 3 – 10: 10 Burpees in one minute.  Repeat for 3 sets
    • Rock COP: Squat Thrusts IC x 20; Curls IC x 15; Rows IC x 15; Curls IC x 5; Rows IC x 5.
    • 1 mile Run. Everyone finished between 7:45 and 9:10
    • Slow Mosey with the rock to the Kaboom.
    • 10 pull-ups, 20 Rock Squat Thrusts, 40 four count Flutter Kicks – All OYO
    • Mosey your rock back to the rock pile.
    • 1 mile run plus the extra 1/8 to get back to the flag.

    Moleskin

    Glad to see Tool post this morning.  With all of the travelers Yank and I were worried we might be the only two.  Today’s work out was geared toward preparing for the Spartan in October.  I think we can streamline it a little and get 3 mile runs in.

    Shout Out

    More prayers for those facing health difficulties.  Thanksgivings for our blessings.

    Announcements

    • Wednesday – 5:30 @ The Birdcage – Come to Douille’s VQ!
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • No Rocks in the Rock City

    YHC was pretty sure that it was going to be a very lonely Monday workout – to my surprise we had a solid PAX of 6!

    A very cool 65 degrees in NOLA in July – and gloomy workout this Monday.

    We did a very unusual delay start bc of a text I received right before 530AM.  Delayed start until 535AM when X and FNG – the brow (an Anthony Davis reference – no he does NOT look like Frida Kahlo).

    We broke tradition and left the flag behind by going left instead of right!

    First COP – SSH and Imperial Squats x 25, then Merkins and Peter Parkers x 15

    Mosey’d to the outdoor GYM.  At the playground we divided into 3 pairs.

    1 ran approx 1/2 mi to gate into park while the other partner did:

    5 pull ups, 10 burpees, 15 cross fit pushups (next time these need to be moved away from burpees), 20 LBCs, and 25 Squats

    Once the partner who ran to the gate got back – it was time to switch – no matter where you were in progression.  We did this cycle x 2.

    Then we mosey’d to the track.  At the track we did another COP –

    LBC x 12, Parker Peters, x 12 , Calf raises x 12, Peoples Chair counted out to 12

    Then we mosey’d 400 m

    Then we did 6MOM – LBC twist x 12, Dying Cockroach x 12, Putins x 12, Flutters x 12, Hello Dolly x 12 and Plank Jack x 12

    Then we mosey’d 200 m – during the Mosey we ran backwards x 50m , side hop left x 50m, side hop right x 50 m and then finished with a 50 m sprint – horses to the barn!

    COT:  Prayed for Maverick’s friends in lakeview who have a child with heart issues, prayed for Dr Keith.  We also prayed for all of our boys who are traveling right now!  Tclaps to Maverick who made his last workout for a month – as he takes his family to Santiago Chile for work.

    Tclaps to our FNG- the brow – who hates to get up early, Tclaps to Ecks (X) for coming back to join us after a few weeks off!  Not a bad way to start the week.

     

     

  • Ruck City #1

    One Marine and 3 civilians hit the gloom for the first ever New Orleans F3 #RuckCity workout.  YHC bubble wrapped some concrete bricks from Lowe’s.  They weigh about 5 pounds each.  Yankee went with some all-natural bricks, hoping they would not tear up his ruck.  Amnesty chose to fill his ruck with one of the native rocks, wisely bringing a plastic back for protection, and Jazzy was confused as to why we brought backpacks to the workout.

    The Thang

    • Mosey to the #RockPile for our warm-up
    • Warm-up COP: SSH IC x 30; Good Mornings IC  x 10; Windmills IC x 15; Forward Arm-Circles IC x 15;  Backward Arm-Circles IC x 15
    • Amnesty and Jazzy select their rock. Then Mosey to the hill
    • 11s on the hill. Run up and over the hill ruck-on.  Merkins on each side.  Completed 110 merkins when all was said and done.
    • Mosey to the far side playground
    • Negative pull-ups ruck-on. Partners assist with first pull-up if needed.  Slowly lower self during 10-count.  Completed 2 sets of 3 reps.
    • Mosey to bike pump pavilion.
    • Left Leg Step-up Ruck-on IC x 20 followed by Right Leg Step-up Ruck-on IC x 20
    • Mosey to the to the water fountain for hydration and 7 more merkins.
    • Amnesty and Jazzy return their rocks and we all mosey to the flag.

    Moleskin

    YHC was glad to be back after missing the last couple of #RockCity workouts.  T-claps to Amnesty, RY, and Jazzy for being such a faithful #RockCity krewe.  Double T-claps to RY for cooling down with an extra 2 miles.

    Shout Out

    Thanks to God for His grace and mercy.  We prayed for those traveling and those facing sickness.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

  • Rocks Sharpen Iron

    After a nice Father’s Day weekend, it was time to get back to business!

    Five brave souls, eager to improve themselves, met at the shovel/flag ready to get it on. “Disclaimer!”
    Mosey to COP near the rocks (IC):
    -SSH x 30
    -IPW x 30
    -Arm circles x 30 (15 each direction)
    -LSS x 20
    -Lunges x 20….Grab your rock
    Mosey to the hill for some 11’s:
    -start with 10 burpees, carry your rock over the hill and 1 LBC…return until the numbers reverse.
    (Enjoyed the compliments RY and Tool)
    Time for some People’s Chair: grab some wall with your rock; 10 shoulder presses IC; recover/rest; grab some wall with your rock; 20 curls for the girls IC; Recover
    Mosey back to the rock pile.
    6 MOM IC: 20 x Hello Dolly’s, 20 x back scratchers, 20 x Lil Baby Twists
    Mosey at a brisk pace back to the shovel/flag.

    Shout Out: to my father and Channel Mullte’s dealing with Prostate cancer; Dr. Keith Collins and his family dealing with his cancer; Mav’s and my friend’s kid born recently with heart problems requiring surgeries. I led the prayer thanks for be able to improve ourselves physically, mentally and spiritually; and asking that we continue to improve and to help improve those in our lives.

  • No Rocks in the Rock City

    During my one day layover in NOLA I had to get my Q-on so that Hawg could get a break from Q duty for a few days.

    It was almost sunny when we started this AM!  Hot and humid as will be normal for the next few months here in NOLA.  Pontiff was dry which was pretty unusual.

    When Hawgcycle arrived Jazzy and I took off so that we could burn some cals.

    We turned left instead of the usual right – and went for a quick COP warm up.

    SSH x 25, Imperial Walker Squats x 25, Carolina Dry Dock x 20 and Peter Parkers x 25 IC

    Then we ran 1/4 mi to the gym with a pull up bar.  Today we went for a half murph.

    So OYO we did 50 pull ups, 100 merkins, and 150 squats.  I broke my work out in to a 5-10-15 rotation.  At the halfway point we did a plank and wait for the 6.  Then we finished strong.  Gotta get more pullups in the workouts!

    Next we ran out for a long run to the Rock City Hill.  At RCH we a backwards bear crawl up the hill, then a forward bear crawl down the hill and then 25 LBCs at the bottom.  We did that 22 times.

    Then we ran to the baseball field by the rocks and we did a quick flutter and hello dolly x25  IC

    From the field we pushed to the flag for a 615 finish.

    Tclaps to Hawgcycle and Jazzy for showing up this AM – lots of people out of town!

    COT – A prayer for gratitude for the things that make our lives easier – a prayer of gratitude for the things in our lives that don’t cost money.

    See you guys in 2 weeks on June 20th.

  • To Boldly Go Where No Men Have Gone Before

    4 men met at Pontiff Lake, formerly known as Pontiff Playground.  Luckily a strong storm moved through the area last night to keep the reservoir full.  YHC was hoping to stretch his legs this morning and get some mileage in.

    * Listen up kids.  Don’t wait a week to write-up your backblast, especially if you are old.  YHC’s brain function is probably also affected by the seemingly half mile of bear crawls I did at City Park with QIC Amnesty earlier this morning.  Anyway, YHC has a fuzzy recollection of the details on this one.  I think it’s pretty close, but feel free to correct me in the comments.

    The Thang

    The point of the workout this morning was to do something that had never been done at #RockCity – run the entire 1-mile loop con roca.  We were successful.  We were even blessed with the opportunity to run through the ankle deep flood waters on the far side of the park.   As far as we know there are only four men in New Orleans who have completed this.

    Here are the stops we made along the way:

    • Warm-up COP  Where is the dog walker?Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Good Mornings IC x 15; Arm Circles IC x 40 (Forward x 20 and Reverse x 20)
    • Rock COP at the top of the hill:  Squat Press IC x 15; Curls IC x 15; Rows IC x 15
    • Chili Pepper IC:  RL Step-ups x 16; Decline Merkins x 8; LL Step-ups x 16; Incline Merkins x 8; repeato doing reps of 8 and 4.
    • 6MOM:  Flutter Kicks IC x 20 – Hold it – Rosalita IC x 20; Reverse Crunches IC x 30; Superman to Boat x 3

    Moleskin

    Great feeling making it all the way around the park.

    Shout Out

    “Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us”  Ephesians 3:20

  • Memorial Day at the Lake

    9 men met at Pontiff Lake, formerly known as Pontiff Playground.  Rev planted the flag on the nearest shore.  There was a lot of early mumble chatter regarding the lingering stiffness/soreness from Saturday’s #beatdown at the hands of Side Effects and Amnesty.  As we know, there is only one good way to get rid of soreness.

    The Thang

    • Mosey to the rock pile for our Warm-Up. The 5:30 Dog walker was in our normal spot so we circled up in the bog next to the pile.
    • Warm-up COP: SSH IC x 30; Peter Parkers IC  x 40; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
    • Select your rock. Then Mosey along the driest of lands to the area near the t-ball field.
    • Rock COP: Squat Presses IC x 15; Curls IC x 15; Dead-lifts IC x 12; Shoulder Press IC x 12
    • Mosey to the main Football Field
    • Modified Carse Hero Workout: Line up on the sideline.  Each set involves a bear crawl to the middle of the field and back (50 yards), squat presses, bunny hops over rock, back rows, and Merkins.  1st set 21 reps of each exercise, 2nd set = 18 reps,… 5th set = 9 reps
    • Mosey back to the rock pile
    • Horses to the stable.

    Moleskin

    Another big week for #RockCity Counts.  That’s 23 PAX in the past 3 weeks for those counting.  The workout was certainly tough on YHC, my brain was not firing very well at the end.  I don’t think everyone appreciated the bear crawls through the sticker grass.

    Shout Out

    We continue to pray family and friends afflicted with disease.  Also praying for travels for several missions. Verse of the day was John 15:13:  “Greater love has no one than this, than to lay down one’s life for his friends.”  We honored those members of our armed forces that had expressed this type of love literally for  their country, family, and friends.  We praised our Savior, who showed the ultimate expression of this love.  We also spoke of ways we can love others like this in a figurative sense, laying down our own desires for the needs of others.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park