OK Waterpik was the only one out there early doing the pre-thing. It was a nice chilly morning. Started off with the usual warm-up size straddle hops torso twist grass grabbers windmills you know you got the usual Bushwacker grumble grumble as always. All right mosey to Noah’s ark this is where my partner in crime Jv took over. It was a simple Dora 100 Americans 200 LBC’s 300 squats while partner one did the exercise partner to ran the block. After that I took over and we decided to mosey to the marsh stopping at every other stop sign to do 23 squats 10 Merkens in honor of Notre Dame winning 23 to 10 against Georgia. Once we got to the basketball courts, we split it up into three teams each team two teams battling on the basketball courts for six minutes while the third team was on the playground equipment doing sets of five pull-ups 10 Merkins 15 squats rinse and repeat over and over again Both teams ended up in a tie which to be honest I didn’t prepare for that so we kind of waste a little bit of time trying to figure out who was gonna be the next team up. My team got destroyed Truecoat and Zoolander, which is too much in the paint for our only one basketball player Grundy to try to compete against him then we mow it all the way back straight around there circled around the flag And then Butt Splice and Manny join us for coffee afterwards, which is always a pleasant surprise and that’s about it nightmare after Christmas or nightmare before Valentine’s Day or nightmare during Mardi Gras season or hell it might be nightmare on Memorial Day, but Grundy’s getting some coming soon so be on the lookout for thatI appreciate y’all coming out. Appreciate Jv help me you and I’d say I’m out. See you in the glom gentlemen.
Blog
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Mr Rodgers Neighborhood “Venice Beach Crash Course Edition” – from Mr Rodgers
Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.
Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).
Warm-Up:
10 Wife Pleasers
10 Scorpions
10 Low Slow Squats
10 Peter Parkers
10 Parker Peters
25 Side Straddle Hops
Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
After three rounds, we swapped to:Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).Closing:
Namarama
Announcements
Prayers for the victims of the terrorist attack in the Quarter
Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything. -
11s on the ramp – from Jose10k
The dynamic duo was at the A1C where the weather was much warmer than previous days. 11s on the ramp: merkins and squats. Back peddling, sprints, lunge walks, duck walks and sprints back and. Then a couple of laps followed by calf raises in the stairways. COT
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Frosty Front – from Pinewood
Joint Q between Chips, Catfish, Fracsac, and YHC to satisfy today MABA goal
Conditions: 45 F / E 12 mph
Warmup:
Slow Abegodas x10
Motivators x7
Forward and Reverse Arm Circles in Tiefighter lunge position x20
Seal Claps x10
Grass Grabbers x10Mosey across the street to the lakefront
Thang One: 40 burpees
At every light pole do 5 burpees x6
Last 2 poles do 5 bodybuilders x2Thang Two:
Hillbilly SSH x20
SSH x20
Jumping Lunges x20Thang Three: Elevens (110 burpees)
Starting with 1 burpee with a mosey to 10 bodybuilders and a scantron mosey back to burpees
Freddy Mercuries to wait for the sixMosey back to flag: watch for curbs!
Cooldown: 10 Burpees
COT
Totaled 160 burpees on the 2nd day of the new year!
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I have the Q, you have the Q? – from Jose10k
5 HIMs showed up this chilly morning to put some miles in. No one was on the Q sheet, so YHC picked it up. Apparently the site Q and Waterpik had some correspondence prior to. Oh well, I led the warm up, the Shooter took the runners on the usual route. BD and I rucked to the pier and back. Prayers for those families and service men affected in the Quarter
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Let’s start this party with a bang – from Jose10k
A bunch of gentlemen got together this morning to finally put forth an epic beatdown worthy of the first day of 2025. Bushwhacker was first up, it was Round Robin style, and of course Bushwhacker started off giving a wonderful description of his beatdown. The detailed, thought out approach was mesmerizing. His intensity is legendary, however, Ten minutes later, he just simply called out 100-100s and he was done. Next up was Bird. Bird gave us his infamous yoga workout, which was unbelievably increasingly difficult. Stretches, handstands, where he walked around with three people on both of his feet while he was handstanding on one arm. Epic. Akbar kept it simple: 3 rounds of Stone Mountains increasing by 5 up the street, then decreasing by 5 back down. Grundy was up next. That’s when he brought out 2 100 pound sandbags and a spear. We each took turns trying to hit the unlucky man carrying the sandbags with the spear. Luckily, no one could hit the broad side of a barn. But we did hear Grundy yell “ If you think you want to quit, don’t quit! JV was grumble grumble, but more pissed about the pace for next years turkey trot. Next up was Einstein with Star Jacks and the. Norwegian speed skater workout. we hate him for that. Next up was Fledge with hot sauce. We always enjoy the hot sauce, it’s good stuff. BBQ was up with some, uh, Al Gore Thorough Goods, and a cadence that was very, very questionable. And of course, there was Hammer, and Hammer simply said, let’s do burpees, while giving us random 80s and 90s pop culture trivia. Shooter had donkey kicks. Hate donkey kicks. And those damn dice and jump rope. Ken from Humana will beat you down, but get you a great deal on healthcare with his own personal birthday celebrations. Shooter than called out for Steve to go next. Steve with his Bulgarian Split Squats and his cracking burpees. I’m so sick of those, Steve. The next person up on the list, well, it was Moby. Oh, Moby and that damn chain. I’m so sick of that chain. But at 74, soon to be 75, I guess he can do whatever the hell he wants. Zoolander was next up, and he doesn’t have a signature exercise, but god dang, does he not just look dapper. He was wearing those iconic aviator sunglasses and the feathered hair just in a perfect form. It’s epic. Waterpik and his perfect squats. Perfect form, and then a nice, you know, three-mile jog to warm us all up. And then while we’re doing all that, my nephew Speedy comes around the corner after running 15 miles with a four-minute, three-thirty-second pace. And then there was somebody going, huh? And that was Frank from Rommel trying to wrestle Russo down to the ground to try to convince him that Forrest Gump was the greatest movie ever made. All Russo wanted to do was a round of “Never have I ever” , and I’m still not convinced of the rules. While that was going on, Cowbell ran by on mile six of his jog this morning. We all then did our best Christopher Walken impression. All in all, none of this actually happened because Moby and I were the only two stupid idiots to get up on New Year’s Day. But I included all the gentlemen I could possibly think of to summarize the 2024 F3 beatdowns that I’ve grown to love and hate. But just wanted to give shout outs to people that if you made the list, you had of great importance to me. And if you did not mention you, I’ll just honest with you, I’m delirious on about 3 hours of sleep. SYITG
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Foggy Dew for 2 – from Kenna Brah
The gloomy fog saw two dedicated PAX arrive and ready to take o the day.
PIckup a 80 and 40# sandbag, then mosey to the JPASWarmup with arm circles, IMP Walker, LS Squats
DORA –
One PAX with 80# on his back , walks up the long ramp backwards as the timer
with 40#Bag
100 – Curls
200 – Squats
300 – RowsFINI
Then moved to the loading ramp
7’s
Start with Squat, lung up and then Donkey KicksMosey back
COT
Prayer for illneses, mental health etc. -
Substiture teacher – from Kenna Brah
In the foggy dew of the gloom where men grind out a new life, I approached the field with confidence. Putting on a beat-down worthy of Mr Rodgers is no small feat, but, chaos rules here and we were headed toward a great time together.
Once the PAX had assembled, we mosey’d to the rocks We had a down ranger from Houston, DINGHY. A former NOLA native.
Warm-ups arm circles imperial walkers combo meal ple’ squat, picked up rocks rifle Carry to parking lotRound 1
start with five Hellraisers walk parallel to the next tree WITH ROCK
10 Merkens on the rock walk back to the start repeat the first two exercises. Moving from tree to tree
15 tricep extension so 5,10,15 each time returning to the start to repeat the first exerciseRound 2 – Same movements as Thang 1 ( Between trees, return to start after each movement)
5 sumo squat, then backwards, walk to the next tree, holind rock in a static curl position
10 lunges
15 Curtsy lunges every time coming back to the beginningRound 3
5 pullovers
10 chest press
15 Rock on hips, wife pleasersReturn to Rockpile for Mary with the rock, COT
Prayers for aging family mental health during the holidays suicide prevention, general friendship
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Out with old, here comes the new!! – from Shooter
Taking the final beatdown of 2024, you had to know YHC would incorporate some type of relation to numbers.. And while I did learn there were 2 square roots to 25 thanks to our very own math genius Jose10k. I still stayed with my basic mathematics and picked 24 and 25 as our most utilized numbers of the day..
The rest of our numbers would come from the dice we took along for the Mosey down to the Lakefront..
Brief warmup in number of exercises as we only completed four. 24 Imperial walkers and Cherry pickers. 25 SSH IC and selflove.
Off down Girod Street stopping at each corner down with 24 Mountain climbers and 25 shoulder taps followed by a roll of the dice..
Multiple Merkins, Putin’s and Burpees..
The return changed to 24 SMKs and 25 squats.
Less numbers rolled with opportunities on the six leg lifts, crunchy frogs 🐸 and SSHs.
With 5 mins remaining we took to the six for Hello Dolly 24IC, 25 Penguins IC, ETKs 24 each side, 25 LBCs to close..Appreciate the post gentlemen!
Most importantly, I thank you for the amazing dedication and discipline both of you men demonstrated throughout 2024. I look forward to sharing many more glooms with you in the New year and years ahead!!
Just a reminder gentlemen reading this to reach out and check on fellow F3 brothers, a long lost friend or family member. Our words or simply our voice may be just what they need during this time of the year…
Until the New Year and next gloom 👍🏼👊🏼✌🏼!!!
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2024 Rock City Review – from Hawgcycle
Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW
Ten men met in a thick fog for a Rock City 2024 Year End Review.
Warm-up:
• SSH x 20
• Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
• Grass Grabbers x 10 – The natural follow-up
• Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
• Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standingThe Thang:
Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.
Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.
We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.
Architect’s Manniversary Workout – We recreated a portion of this workout.
• Architect – 12 Thrusters
• Hawg – 12 Curls, Architect – 10 Thrusters
• Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
• Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 ThrustersMosey with the Rock to the Flag
Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.
Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag
NMM
Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.
