First Annual Rock City Lundi Gras
New Orleans
First Annual Rock City Lundi Gras
New Orleans

First Annual Rock City Lundi Gras

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Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

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.
  • Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
  • Mosey to the bathrooms
  • People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
  • Mosey to the hill
  • Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
  • Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
  • Step ups con roca – Right leg x 10, Left leg x 10.
  • Mosey to the main field
  • 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
  • Mosey to VSF and do two fence chuckers
  • Continue Mosey back to the Rock Pile.
  • Horse to stables back to the VSF.

Moleskin

T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

Announcements

If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

 

  • Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
  • Friday – 5:30 @ Wolfpack Mountain
  • Saturday – Tulane NROTC fallen 5K @ The Birdcage

-Hawg