“Mondays belong to the go-getters” -quote from Google
No better way to start the week than a workout at Rock City, unless you’re allergic to rocks then you can go to Audubon where I’m told they occasionally break a sweat. Seven veteran F3 gurus posted in the heart of Old Metry where we were greeted with frigid yet pleasant conditions, perfect for sharpening some iron. YHC assumed the rocks would be extra cold so he planned on working in a mix of various exercises as to keep the PAX’s blood flowing and hopefully avoid frostbite to the hands.
Disclaimer then the customary mosey toward the rock pile and the warmup COP:
SSH x20, Hacky Sack x10, Arm Circles x20, Windmills x10, Inchworm x20, Goofballs x20 (these were extra goofy, T-claps Bogey!)
Grab a rock and mosey out to the track. Circle up for:
Curls x20
Lunge x20 (without rock…had to give the hands a chance to thaw out)
Shoulder Press x20
Row x20
Lunge x20
8 Count Rock Builder x10 (curl, squat,curl, press….which YHC botched up a time or two)
Next up, a lap around the track, running the turns and backpedaling the straightaways. Wait, there’s more…a pitstop for Dips x20 at the benches on each side. Once back, grab your rock for 8 Count Rock Builders x10 OYO. Rinse and repeat.
Next up would be a new circuit to try out, courtesy of Men’s Health. This would include 3 exercises (SSH, Squat Jumps, Merkins), 6 reps of each OYO, as many rounds as you can in 3 minutes. YHC thought it would help with accountability to call out your count at the end of each round. There would be a 60 sec rest period in between each round. As we started round one, it became apparent this would be a doosey. Rounds 2 and 3 got even tougher but the PAX dug deep and made it happen. T-claps to those in beast mode that “lapped” YHC. We completed (3) 3-minute rounds and it was time to head back to base. Hawg (and others?) seemed intrigued by this workout and implied we may have to do it again in the future. Men’s Health calls it The Lean Traveler Workout (https://www.youtube.com/watch?v=_CYLd7nmpAI) but I’m sure we can come up with something cooler if it makes a reappearance. I’m sure some would be content if we never did it again.
Grab your rocks, start walking back, and as an added bonus (yes, there’s more) crank out rock curls and/or shoulder presses on the way back to the rock pile. T-claps to the manly PAX that kept their rocks moving. Mosey to the flag to call it a morning.
COT to seal the deal.
Announcements included:
F3 Baton Rouge is getting up and running. We need guys to post on Sat mornings there (7am Highland Road Park) for the near future. It is on the eastern side of BR and only an hour or so from NOLA. Spread the word with any friends and family up that way.
F3 Christmas Party on Dec 19th. Be there or be square.
Need Q’s for upcoming workouts.
Moleskin:
-YHC was the youngest one out there today. Where were all the young bucks this am?
-The seven PAX that posted are all F3 veterans….we need some new blood in the mix. Gotta keep the FNGs coming out.
Thanks for the opportunity to lead.
Tool
