Warmup
Drag or carry tree trunk
8 counts and burpees along the way
Roosevelt Mall x 10 up/back
Dips
Step ups
Merkins
Little hill: Bernie Sanders x2
Bobby Hurley x5
burpees x5
Grab coupon x12
curl
rows
squats
kettle bells
tricep extensions
goblet squats
overhead press
Football pass with burpee penalty
Jump rope relay suicide while last guy brings to back and runs to the front
Back for mor 8 counts
Pinewood rallied the Pax the night before and encouraged a strong showing at Okwata. 8 Pax heeded the call including YHC.
Upon a quick check of the Q sheet at 0528 YHC noticed it was still empty, and by 0529 Okwata had a Q.
Conditions: 35 degrees and dry with a cold NE wind bringing the feel like temps into the 20s.
Brief disclaimer with a mosey to Canal for the warmup.
The thang:
11s up and over the levee in the bike lane on Canal. Hand release merkins on one side and burpees on the other, always stopping at the top for 5 x SSH.
Thanks for coming out and keeping Okwata going!
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 x10
Mosey across the street to the lakefront
Thang One: 40 burpees
At every light pole do 5 burpees x6
Last 2 poles do 5 bodybuilders x2
Thang Two:
Hillbilly SSH x20
SSH x20
Jumping Lunges x20
Thang 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 six
Mosey back to flag: watch for curbs!
Cooldown: 10 Burpees
COT
Totaled 160 burpees on the 2nd day of the new year!
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 lot
Round 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 exercise
Round 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 beginning
Round 3
5 pullovers
10 chest press
15 Rock on hips, wife pleasers
Return 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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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 standing
The 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 Thrusters
Mosey 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.
17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin
Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles
First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday
From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five
for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats
We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday
Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!
Warm-o-rama:
Slow-vagodas x 10
Grass Grabbers x 10
Hill billies x 10
Good Mornings x 10
Arms:
Forward x 10
Backwards x 10
T-clap x 10
Seal Claps x 10
Chinooks x 15
It was at this point that Kennah Brah came in hot.
Kim Jong Uns x 10
Harry Rockettes x 10
The thang:
Staying at the workout pad, pax are challenged on their knowledge of the leading ladies of Kenarieridge
They are:
Thalia, muse of comedy
Melpomene, muse of tragedy
Terpsicore, muse of dance
Euterpe, muse of music
If a pax didn’t know the name of a muse, no repeats, then they would have to run to JPAX while the rest of us did Merkins, Frog Merkins, Hangs, Plank Jax, Low Slow Squats, & MNC’s. If a pax did know the name, then all pax would do the exercise for 2 minutes.
We did set a world record of MNC’s for a total of, you guessed it, 89 MNC’s.
For the second round, the Pax would have to list what each muse was the muse of, to test how well they paid attention during the first round. Same exercises as the first round.
6 Minutes of Mary
Freddy Mercuries x 20
Flutter kicks x 20
Bolt then lead Protractor Penguins x 20
Appreciators
COT. It was a pleasure leading this last workout before my third child was born and I hope I imparted on the PAX to begin to notice the small things everyday around them.
Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/
Disclaimer
Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
While waiting for the Six – various abb exercises.
Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO
COT – Happy Birthday Chips
111 Burpee Equivalents for those that count their burpees
Note: I would not have been able to do this workout 9 years ago.
Q woke up eager to push the PAX with a memorable workout in honor of his daughter’s 13th birthday. To the Q’s delight, there were 13 PAX in the gloom, can’t ask for a better sign.
Warm-a-rama with 13 of everything.
Rocks selected, mosey to parking lot.
13 Big boys, 13 Merkins, 13 Squats, 13 OH Presses, Run 50 yards
Repeat….13 times
Ended with 13 Burpees as icing on the cake.
COT with special focus on Men’s Mental health.
19 Pax posted at the Renaissance looking to kick the week off right.
Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.
Mini Dora from fountain to top of stairs.
Move to tree line for some bear crawls and such with a little lunging.
Back of the museum for 5 x Sunday mornings.
A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.
CoT
NMM
There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!
The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.
10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.
SYITG
