Tag: Rock City

6 men got off their 6 and headed to the #RockCity Gloom this morning.  YHC was pleased to see two new faces to the #RockCity crowd this morning.  Tool came out, which may have earned him the badge for posting at all four NOLA AOs.  Zombie made a triumphant Kotter post newborn.  After congratulating him we headed off to the rock pile.

The Thang

• Mosey to the rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Plank Jacks IC x 30; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
• Select your rock. Then Mosey out to the flag football field.
• Rock COP: Squats IC x 12; Shoulder Press IC x 12; Dead-lifts IC x 12; Curls IC x 12
• Mosey to the outhouse.
• People’s Toe: People’s Chair x 45 secs followed by Toe Raises IC x 40.  Repeato for 3 sets (Standard, Outward, and Inward Toe Raises)
• Mosey to the hill
• Sprint up and over the hill con roca x 6
• Cusak Run for 250 yards: PAX run single file with rock overhead (Lloyd Dobler style).  Man in the back runs to the front Marble Rye style or rock on shoulder.
• 6 MOM: LBC IC x 50; Flutter Kicks IC x 40; Russian Twists IC x 20
• Mosey to the flag.
• Fence Chunkers x 20 or so.
• Cusak run to Rock Pile – 200 yards
• Horses to the stable.

Moleskin

We are gaining momentum out at #RockCity. 14 Pax may be a two-week record.  If you haven’t tried it yet, you need to come on out.

Shout Out

We prayed for friends and family afflicted by cancer.  Prayers for Amnesty’s friend that lost his Father.  YHC shared Romans 8:31 – “What then shall we say to these things? If God is for us, who can be against us?”  YHC was in my twenties when I realized that God is more than some ancient cosmic force, that He is a loving creator that cares for us specifically and that we can have a personal relationship with Him.  Have faith that God cares for us and that His plan for us was created out of love.  He is for us.

Announcements

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

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The excitement was palpable in the gloom as 8 committed men posted this morning at #RockCity.  Alas, despite the $50 pledge, Chard did not make it.  Rumor has it that he was sitting on the throne writing a check to the Human Fund.

The Thang

• Mosey to the end of the track for our Warm-Up
• Warm-up COP: SSH IC x 25; Parker Peters IC  x 25; Lunges IC x 25; Peter Parker Push-ups (P3) IC x 15;
• Mosey to the pile and select your rock. Then Mosey out to the flag football field.
• Rock COP: Squats IC x 12; Toe Raises IC x 50; Shoulder Press IC x 12; Curls IC x 12; Dead Lift IC x 12; Row IC x 12
• Mosey to the street light on the other side of the track.
• Boss Keane’s Rock Pile. 4 passes which equals 32 reps for each man.  It was also 32 reps for Yankee.  Finish it off with 10 burpees
• Mosey to the hill
• Jacob’s Ladder to Hell: run up and over the hill con roca, on the far side of the hill do one burpee, increasing the reps each time until 7 burpees.  On the near side of the hill lay on your back and do 10 rock presses each time with max reps on the last set.
• Mosey to the to the water fountain, dropping of your rock along the way.
• COP: Low Slow Squats IC x 10; Good Mornings IC x 5.
• Horses to the stable. T-claps to Blue Dog and Reluctant Yankee for being the fastest.

Moleskin

Really exciting to have an 8 man Pax this morning.  Hope some of you guys will continue to come out to the Monday morning workouts and spread the news.  Blue Dog remarked about how nice it is to finish in the daylight.  I would have to agree with him.  YHC is looking for some help to move furniture on Tuesday.  Chard, feel free to come help.  The Human Fund takes volunteer donations as well as monetary.

Shout Out

We praised God for our health and the opportunity to exercise.  We do not take it for granted.  We prayed for those with ill family members and an upcoming job interview.

Announcements

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

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4 strong set out to get stronger at #RockCity, battling the overly aggressive Metairie Mosquitos and the soccer field turned briar patch.

The Thang

• Mosey to the rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Peter Parkers IC  x 30; Low Slow Squats IC x 30; Forward Arm Circles IC x 30; Backwards Arm Circles IC x 30; Good Mornings IC x 15;
• Select your rock and Mosey to the Flag Football Field.
• Rock COP: Shoulder Press IC x 12; Curls IC x 15; Row IC x 15
• Mosey to the hill
• Sprints con roca x 5
• Mosey to the soccer field, but it is locked. Roll with it.
• Mosey to the t-ball field
• 2^nd Rock COP: Squats IC x 15; Toe Raises IC x 40
• Mosey to the Kaboom
• 2 Rotations: 1^st group does pull ups while second group does 5 Rock Burpees.  Flapjack and repeato.
• Mosey to the main field.
• Ark loader: Animal exercise 40 yards and do shoulder presses con roca until the 6 arrives and does 5 reps.  Run back to start and get ready for the next exercise.  Bear Crawl and Frog Jumps
• Mosey to the flag
• Fence Chunkers x 20 or so.
• Mosey to the rock pile
• Horse to stables back to the Flag.

Moleskin

Got thrown some sudden change by the soccer field being locked.  First time I have ever seen that.  I think things worked out even better than my original plan since we got to add a leg COP and some pull-ups.  Life often works out that way.

T-claps to Jazzy for his third consecutive post.  He goes all out and makes the rest of us want to work out harder because of his effort.  It was also great to have Reluctant Yankee back at #RockCity and I always know I can count on seeing Amnesty at the flag on Monday mornings.  I think he is a more consistent presence at #RockCity than YHC.

Shout Out

Inspired by Jazzy’s contribution to the Saturday’s shout out, YHC quoted Joshua 1:9: “Be strong and of good courage.  Do not fear or be dismayed for the Lord your God is with you wherever you go.”  When the 12 Israelite spies were sent into the Promise Land they all came back with a report of the giants that occupied that land.  Ten of them feared the giants, saying there is no way they can take the land.  Joshua and Caleb; however, were not dismayed.  They believed that God would deliver the land no matter what size men were occupying it.  When we face giants in our life, do not fear or be dismayed, but face them with the courage and strength found in God .

Prayers were lifted for those suffering from cancer and those suffering from the earthquake in Nepal.

Announcements

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

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3 committed men converged upon #RockCity this morning.  It was great to see Ëcks walking up for his second post.  As Amnesty, Ëcks, and I enjoyed some pre-thang 2^nd F I realized it was time to start.  Where were all of the Uptowners?  Apparently a mass fartsacking occurred in Uptown New Orleans this morning.  Hopefully Meg Farris is on the scene and can report the details on WWL later.

The Thang

• Mosey to the rock pile for our Warm-Up. A plump tomato and her two giant dogs have consistently been in our Warm-Up COP spot at 5:32 CDT for the last few weeks.  I finally gave in and moved to the grass behind the rocks this morning.
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Sumo Squats IC x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field
• Rock COP: Shoulder Press IC x 12; Row IC x 12; Squat IC x 12; Curls IC x 12; Dead-Lift IC x 12; Squat Press IC x 12
• Mosey to the Outhouse
• The People’s Toe Raises: 3 sets of People’s chair con roca followed by a variation of toe raises IC x 39.  (Regular, Toes Out, Pigeon Toed)
• BallsToTheWall sin roca
• Mosey to the Kaboom
• Rotation of 3 exercises: Pull-ups; Rows; Rock Burpees. Rotate on Rock Burpee count of 10.
• Mosey back to the flag pen.
• Fence Chunkers x 10 (give or take)
• Mosey to the rock pile
• Horse to stables back to the Flag.

Moleskin

Good workout today despite the small krewe.  Great to see Ëcks out here getting stronger.  We received some encouraging words from Mr. Pontiff (Wally’s Dad – I think) as he was out for a morning walk.  He was obviously interested in what we were doing.  We invited him to join – maybe someday we will have a Pontiff at our Pontiff work out.

Shout Out

Continued prayers for Amnesty’s Dad and his battle with prostate cancer.  YHC reflected this morning on the parable of the talents, encouraging the PAX to not sell themselves short on their capacity for growth.  Our capacity for spiritual growth is not based on our personal limitations, but rather on what God can accomplish through us.

II Corinthians 1:20 – “For all the promises of God in Him are Yes, and in Him Amen, to the glory of God through us.”

Announcements

• Wednesday – 5:30 @ The Birdcage
• Friday – 5:30 @ Wolfpack Mountain – Can Roots top the Jammy Fanny? I fully expect him to be in gold lame’ pants.
• Saturday – 6:30 @ City Park – Rumor that there will be a Full Deuce and it will be Dirty

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5 strong including 2 #RockCity virgins rocked the Metairie gloom.

The Thang

• Mosey to the rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field.
• Rock COP: Squat Press IC x 15; Curls IC x 10; Row IC x 12; Dead-Lift IC x 12
• Mosey to Light across the jogging track from the outhouse.
• Boss Keane’s Rock Pile; We moved the pile 6 times.
• Mosey over the hill.
• Sprint over the hill, do 5 Rock Burpees and sprint back. Repeat with four Rock Burpees, etc…
• Mosey onto soccer field.
• Ark Loader. We placed the rocks about 40 yards from the starting line.  Animal Exercise to the Rock, 10 reps of prescribed exercise and sprint back to start.  (Bear Crawl and Curls; Jameis Winston and Shoulder Presses; Crawl Bear and Squats)
• Mosey to the rock pile
• Horse to stables back to the Flag.

Moleskin

Full disclosure, YHC is super late on getting this #backblast out and I am certain this is not what we did, but rather a close approximation.  If anyone remembers it better than I do, please feel free to correct me in the comments.

It was great to have some new blood at #RockCity.  Let’s grow this thang.

Shout Out

Cotton led a great shout out.

Announcements

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

Let’s get as many PAX as we can for Saturday’s Convergence.

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3 committed men set out in the Metairie gloom for another #RockCity beatdown.

The Thang

• Mosey to the end of the main field for our Warm-Up
• Warm-up COP: SSH IC x 30; Merkins IC x 15; Low Slow Squats IC x 15; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
• Mosey to the Rock Pile. Select your rock and Mosey to the Outhouse.
• 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
• Roots Rock must not have been as stanky this morning. Either that or he just didn’t care.
• Mosey to the hill
• 11s – Leave rock on one side for bench presses. Run over hill and do burpees on the other side.
• Mosey back to the flag football field.
• 6 MOM: LBT IC x 40; Flutter Kicks IC x 30; Rosalita IC x 20; Real Freds IC x 20; Superman (about 45 seconds)
• Mosey to the flag
• Horse to stables back to the Flag.

Moleskin

Chard!  Where y’at?  We need you.  We had a competing group of men working out on the track this morning.  If we see them there again, we will have to EH them.   Amnesty was full of #mumblechatter at during People’s Chair.  It was helpful for getting through the pain.

Shout Out

YHC kept the COT short and sweet to help Roots get to work on time.  Prayers were said for those traveling and for Amnesty’s Dad.

Announcements

• Wednesday – 5:30 @ The Birdcage
• Friday – 5:30 @ Wolfpack Mountain
• Saturday – 7:00 @ City Park

FYI – I need someone to Q for Easter Monday.  I have to travel for work that day.

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4 men set out into the Metairie gloom to #getbetter this morning.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Good Mornings IC x 15; Squats x 20; Mountain Climbers IC  x 30; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field.
• Rockbata: Row, Toe Raises, Chest Press, Squat Jumps. X2
• Jack Webb across field – 4:1 ratio of lunges to squats con roca.
• Mosey to the playground
• 2 men do pull-ups while the other two do dead-lifts, then flapjack. Dead lifts have the count.  Completed 3 sets (15 reps,10 reps,5 reps)
• Mosey to the soccer field. Roots and Amnesty drop their rocks at one corner of the field and proceed to sprint to the opposite corner via the track.  YHC and RY run our rocks across the field to the opposite corner – The Race is On.  #GeorgeJones
• 5 burpees
• Stations: One corner is Curls, opposite corner is squat presses.  One man (or team of two) is at each station while the other man (or team of two) runs from station to station around the track (220 yards).  Do as many of the designated exercise as possible until someone arrives at your station – then sprint to the next station via the track.  We completed 1.5 sets (approximately ½ mile, 40 curls, and 45 squat presses
• Mosey back to the Rock Pile
• Horse to stables back to the Flag.

Moleskin

• T-claps to RY for selecting his rock so quickly this morning. He was the first one ready to go.  Roots later pointed out the special relationship RY had with his rock during the Rockbata Toe Raises.
• It was great to have Amnesty Kotter. I think Amnesty leads F3 in Kotters.  Whatever it might be, injuries, conferences, vacations, sickness, etc., he just keeps bouncing back. #Mystikal  You can’t keep the man down.
• T-claps to RY for pushing YHC on the race back to the flag.  I am pretty sure he is faster than me, but I am trying to keep him from figuring that out.

Shout Out

Prayers for loved ones with cancer, pending trips, and job decisions.

Announcements

• Wednesday – 5:30 @ The Birdcage w/ RY
• Friday – 5:30 @ Wolfpack Mountain – Roots.
• Saturday – 7:00 @ City Park

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5 strong this morning, including our first FNG to #RockCity in many moons.  Thanks to Yankee for reminding YHC about the disclaimer as we headed out into the gloom.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Outhouse. (Another unintentional post warm-up rest period as we wait for Yankee to find the perfect rock.)
• 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
• It was during the calf raises where Roots began to ponder, out loud mind you, if the stanky smell was his breath reflecting off of the rock or the rock itself. He decided it was the rock itself; however, I doubt the rest of us were very convinced of that conclusion.
• Mosey over the Hill to the jogging path on the other side.
• Indian Rock Run: Pax in a line carrying rock Cusak style.  Man at back of the line, runs to the front of the line carrying the rock anyway he wants.  This continued for about an 1/8 of a mile.
• Bleachers: Right Leg Step up IC x 16, Decline Merkin IC x 8, Left Leg Step up IC x 16, Incline Merkin IC x 8…repeat decreasing Step up reps by 4 and Merkin reps by 2 each time for a total of 4 sets.
• Mosey to the Bird Sanctuary
• A minute and a half of Mary: LBT IC x 50; Crunchy Frog IC x 15
• Mosey to the flag
• Fence Chunkers x 16 (that’s a very rough estimate)
• Mosey back to the Rock Pile. (Hopefully Yankee remembers where he dropped his rock this time. He obviously did not last time.)
• Horse to stables back to the Flag.

Moleskin

On my way to the workout, YHC EH’d Ëcks as he was out jogging.  Yankee is trying to take credit by insinuating that Ëcks was jogging to the workout because he had already EH’d him.  I propose we change his name from Reluctant Yankee to No-good, dirty, lyin’, FNG-stealing Yankee.  It’s a thought.  It is great to actually have someone else from Metairie coming to the Metairie workout.  I am looking at you Chard and Channel Mullet.  T-claps to the Pax as we did a lot of mosying with the rocks today.  I think the Cusak Run was a hit.  That will have to be revisited.  T-claps to Mr. Awesome and Yank for their pace back to the flag.  YHC tried to catch Yankee but I didn’t come close.

Shout Out

We gave thanks for our health and the opportunity to come out and get stronger physically, mentally, emotionally, and spiritually.  We prayed for those facing cancer and for their families.  God give them the strength to defeat this horrible disease.

Announcements

• Wednesday – 5:30 @ The Birdcage w/ NGDLFNGSY
• Friday – 5:30 @ Wolfpack Mountain – Ninja on the Q.
• Saturday – 7:00 @ City Park

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YHC was the first person in my junior high to defeat Mike Tyson in the NES version of Mike Tyson’s Punchout.  This was before we learned about the cheat code that would take you straight to him, or Buster Douglas did it in real life.  That was definitely the biggest accomplishment of my life at the time, and may still rank number one.  We worked out with Tyson today at #RockCity.  We did not go a full “Ten Rounds with Tyson” like the name of the F3 workout supposes.  Today we only did three rounds, but that counts as a full match in the Nintendo version.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field. (Selecting the rock has become the most difficult part of the workout for Yankee.)
• Rock COP: Squat Press IC x 12; Back Rows IC x 12; Curls IC x 12; Toe Raises IC x 40 (The Pax particularly enjoyed that one); Shoulder Shrugs IC x 20; Dead-lift IC x 10;
• Mosey to the Hill
• Hill “Sprints”: Run con roca as fast as you can over the hill and to the fence on the other side.  That’s one.  Run back con roca.  That’s two.  Go to 10.
• Mosey over the hill and onto the Soccer/Baseball/Pee-wee Football field.
• 6 MOM: LBC IC x 50; LBT x 50; Flutter Kicks IC x 40; Russian Twist IC x 25; Mosey to the sideline
• Three Rounds with Kid Dynamite – Rocks are placed at midfield. One round consists of running from the end line to midfield and doing said number of reps of said exercise with your rock.  Then run sin roca to the opposite end line for 10 burpees.  Run back to mid-field for more reps of said exercise with your rock.  Finish by sprinting back to the start sin roca.
  • Round 1: 15 Shoulder Presses
  • Round 2: 10 Rows
  • Round 3: 10 Curls
• Mosey back to the Rock Pile. (Hopefully Yankee remember where he dropped his rock.)
• Horse to stables back to the Flag.

Moleskin

Great workout today.  YHC was very excited to see 7 strong this morning.  T-claps to Roots for squeezing a Metry workout into his new schedule.  He was certainly digging deep and pushing us during the workout.  Good to have you there brother.  T-claps to Mr. Awesome and Rev for pushing the pace today.  It’s also always good to see Tundra on a Monday.  We will miss him come July.

Shout Out

We gave thanks for our health and the opportunity to come out and get stronger.  We lifted up those that are not as fortunate right now, specifically Channel Mullet’s dad and Lo Pair.  We prayed for their recovery and God’s comfort and strength through the process.

Announcements

• Wednesday – 5:30 @ The Birdcage w/ Mr. Awesome
• Friday – 5:30 @ Wolfpack Mountain
• Saturday – 7:00 @ City Park
• Sunday – Shamrockin Run http://shamrockinrun.com/register Online registration closes 3/10.

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