F3 New Orleans

Tag: Marlin

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.

     

     

     

     

  • Why six was afraid of seven

    So several years ago, YHC’s 2.0 asked him why six was afraid of seven? Because seven eight (ate) nine.  I still laugh at the thought of this seven-year old’s joke, which I suspect to be Sacred Heart lore that perhaps originated from Hawg’s days there many moons ago.  Anyway, with nine PAX and YHC turning 56 (7×8) today, the joke seems apropos.  [Hint, Amnesty: QHC needs some more F2 events!]

    After a terse disclaimer, the PAX was off to the rock pile for the first COP:

    • SSHs 56xIC (with much mumblechatter, and Rudy’s poor attempt to imitate YHC at counting)
    • Low Slow Squats 20xIC
    • Squat Pulses 20xIC (where are ya, Shorty?  They were for you!)
    • Peter Parkers 20xIC
    • Mount Climbers 20xIC
    • Parker Peters 20xIC
    • Merkins 20xIC

    Time to get some rocks to mosey to the open field for COT2, namely, some Elevens.  At the row of trees on the far side of the field, bench presses from 1 to 10 and at the row of trees on the near side of the field, squats with rock from 10 to 1; moseying with rocks in between.  That’s 55 bench presses, and 55 squats.  In honor of YHC and Marlin, he commanded one additional of each for the magical 7×8=56.

    After a mosey to the benches under the pavilion, time for COT3 (a modified, as in very modified, Sparticus: where were you this morning, Amnesty?  This one was for you!):

    • Right Leg Step Ups with rocks 20xIC
    • Dips 20xIC
    • Left Leg Step Ups with rocks 20xIC
    • Irkins 20xIC

    Mosey to the wall for a one-minute sit with your rocks.  Then mosey back to the rock pill for a closing Circle of Mary after ten burpees:

    • Russian Twists with rocks 20xIC
    • Dying Cockroach 20xIC
    • Flutter kicks with rocks 20xIC
    • Penguins 20xIC
    • Hello Dolly with rocks 20xIC

    Another ten burpees, then return rocks, mosey to the flag (TClaps to Rudy for bringing one) to close out with ten more burpees.

    Name-O-Rama, Announcement and a closing COT with thanks for a great Birthday Q.  Jingle Vader

  • No Milkman, No Problem

    Where y’at Brother Milkman? We miss you out in the gloom. Don’t let the fear of the umpteen burpees awaiting you keep you from appearing! 9 Rock City regulars were joined by 1 on-vacation special guest; welcome to the park FracSac! As the clock struck 5:30, no Milkman appearance – but that’s not going to stop the PAX. Out the gate we went, off to the usual spot.

    Warm Up: Rudy starts off – with a typical Rudy starting (ND facts and figures, and plank stuff).

    • 17 Burpees OYO.  It’d been 17 years since the last NCAAW championship for ND, so the PAX got to celebrate Sunday Night’s epic win over MSU.
    • 5 Burpees OYO.  In those 17 years, ND has been in 5 finals, losing the previous 4
    • SSH x25
    • IW x25
    • Plank-o-Rama: Peter Parker x25, Shoulder Taps x25, Parker Peter x25, Plank Walk x25

    The Thang 1: Bogey takes the lead.  Grab your rock and head to the field.  He loves him some of that sloooooow-count.

    • Slow Count Curl x20.  Sprint to the parking lot.  5 Burpees.  Sprint back.
    • Slow Count Rows x20.  Sprint to the parking lot.  10 Merkins.  Sprint back
    • Slow Count Squats x20.  Sprint to the parking lot.  20 Monkey Humpers.  Sprint back
    • Slow Count Shoulder Press x20.  Sprint to the parking lot.  20 more Monkey Humpers.  Sprint back.
    • Slow Count Out & Ins.  Much grumbling.

    The Thang 2: Lets Get It Baby.  Marlin takes over, leads us to the Bandstand – where we do IC exercises without the IC part.

    • Right Leg Step Up x20
    • Alternating Staggered Rock Merkins x10 (each arm)
    • Left Leg Step Up x20
    • Derkins x20
    • Something else x20, methinks…

    Move That Rock Pile, says Boss Hog.  3 times.  PAX all grumbling about Triple Shift and Mahatma rock choice.

    Circle up for some Mary, including the new Marlin special of Thrusting Pulsers x100.

    Return the rocks.  Marlin goes big, and grabs the Triple Shift boulder to haul back.

    Circle around the real flag (Thanks FracSac!) for count-off, name-o-rama and prayers.  I ask all of us to keep in prayers a Jesuit senior who suffered a broken back over Easter weekend, and is now staring at a long road of rehab.    Then Marlin took us home, with a strong and passionate call out for all of us to remember the Resurrection.  Our Father to close.

  • 11s or 12s. I can’t remember

    Happy Monday – 7 PAX started the week off right with an early Monday post at Rock City. Tool was apparently still recovering from a weekend of Hogging for a Great Cause, so had handed the Q to YHC.  5:30 on the dot, time to get the show on the road. Disclaimer and off down the gloomy track towards the rocks.

    Warm Up: The usual, at least kind-a

    • SSH x25
    • BAM.  Abacus rolls in hot.  Take that, Tool.  That’s a #HIM, showing up on Monday after HfC.
    • Slow Windmills x10
    • IW x24 (YHC was confused on count.  An omen of what was yet to come, I suppose)

    Go grab a rock.  Any rock.  Triple Shift – you’ve been challenged.  I don’t know where Mahatma found that thing.  But it was RIDICULOUS.

    Bring your friend to the tree line.  Peter Parker x25 (didn’t think I’d forget plank stuff, did you?)

    11s: You know what YHC thinks of with the number 11?  Yup, Notre Dame National Championships (and yes, I am painfully aware that none are within the last 30 years.  But there’s always next year.)  So lets do some 11s.

    • Merkins on the far side
    • Curls on the near side
    • “Let’s get it, Baby” says Marlin.  “Go” says YHC.

    OK, YHC forgot how to add up to 11.  Something that shouldn’t be that hard, but seemed perplexing to me.  But fortunately, the heckling of Walleye and Rev Sox straightened out the PAX and got us started correctly.

    OK, YHC also forgot to tell people to BRING THE ROCK WITH YOU.  Several PAX grumbled as they returned to the starting line.  But finally, we were off – Back and forth.

    Plank for the 6, with some Parker Peter IC.

    11s: You know what else YHC saw with the number 11 yesterday?  ND Women’s Lacrosse upset #1 Syracuse 11-10.  So lets do another round of 11s.

    • Squat Jumps on the far side
    • Lunges on the near side
    • Rocks in the middle.  11 shoulder presses each time you run past your friend.
    • Halfway through, a Q-dible: change to 11 rows each time you run past your friend.

    Plank for the 6, with some MC IC.

    Mary: Circle up for a few mins of Mary

    • LBC x25
    • Flutter Kick x25
    • Penguin x25

    Return the rocks and mosey back to the flag.

    At the flag, when given the choice – Bogey selected that we close with 11 burpees.  So 11 burpees it is.

    Finish with Count-off, Name-o-Rama.  Quality group of gentlemen I’m proud to start the week off right with. Props to Hand-Grenada who has jumped into Pontiff F3 with both feet, quickly becoming a regular at Rock City and The Uptowner.

    Finish with our intentions (especially those who are sick and undergoing surgery), and a prayer for the graces of God to be with us today.

  • Cooler (and possibly better) than Rudy

    Q list had Rudy scheduled for this Monday and YHC for the next, but that date was looking iffy.  After working a trade over the weekend, it meant YHC would be leading Rock City sooner than later.  Knowing it would be hard to deliver a beatdown that tops Rudy’s iconic Fighting Irish themed workout of years past or the recent 40’s on the levee, YHC brainstormed up a few ways to appease the PAX that were expecting their favorite ND alum instead.  Here’s what we did:

    Mosey to the usual area for a warm-up COP:

    • IW x25
    • Abe Vig x10
    • Arm Circles x10
    • Burpees x5
    • Burpees x5
    • Burpess x5
    • Burpees x10 #crowdpleaser

    Grab a rock good for curling, hold it overhead, and meander over to the track/field for COP #2 to work on the guns:

    • Curls x15
    • Rows x15
    • LS Squat x20
    • Curls x12
    • Press x12

    Partner up along the back of the end zone for 3 rounds of:

    • Partner 1 runs to opposite endzone, knocks out 5 Burpees, and runs back (Timer) while
    • Partner 2 cranks out x10 Curls, x20 LBC, x10 Curls, x20 LBC,…..

    T-claps to Abacus for the burst of speed on the final run!  #beastmode

    Next up would be yet another crowd pleasing circuit, hopefully way better than whatever Rudy had in store.  Here we circled up for (2) 3 minute rounds of “The Suck” which consisted of as many rounds as possible of SSH x6, Merkin x6, Squat Jumps x6, rinse and repeat for 3 minutes, calling out your count after each round.  Despite the one minute break between rounds, the grumbling never really subsided.  Once done there seemed to be a harmonious feeling of accomplishment.  T-claps to the PAX for pushing hard.

    Grab your rock and start heading back to base, knocking out shoulder presses along the way.  Circle up for one last COP:

    • Flutter Kicks holding rock x20
    • Penguins x20
    • Wife Pleasers x20
    • Curls x15

    Head back to the rock pile but first, SUDDEN CHANGE – Shoulder Press x10.

    Mosey back to the flag with one minute left for some hip flexor stretching.

    COT to seal the deal.

    Hopefully the PAX enjoyed this more than the Hamlet themed stuff Rudy probably would have subjected everyone to.

    Thanks for letting me lead,

    Tool

    P.S. – I had to pick on Rudy since he heckled me for the untimely backblast

     

     

     

     

  • Skeeters!

    Disclaimer…

    Mosey to rock pile for brief warmup:

    SSHx25/Peter Parkerx25/Arm C.x20(front&back)/Abe Vigodax15/IWx25…grab a rock, one that travels well.

    Mosey to the track…here’s where things get dicey, at least for the slow learners.

    Split up into 2 pax.  Pax one stays put – 8 squats in cadence, then a run to catch Pax 2.  Pax 2 immediately runs(while Pax 1 squatting) 1/4 with 2 rocks, puts rocks down(or hands off), and they do 8 squats in cadence.  Flapjack style.

    Next up is 8 Merkins…you know the drill.

    Two laps around the track repeating those two exercises.

    Not a great explanation, but I am available for verbal communication if needed.

    Mosey to the shelter…

    Pax 1 human chair while Pax 2 does Dipsx20 in cadence…flapjack.

    Pax 1 human chair(rock above head) while Pax 2 does I. Merkinsx10 in cadence…flapjack

    Pax 1 human chair(rock held out) while Pax 2 does Derkinsx10 in cadence…flapjack

    Mosey to the field of skeeters…

    Rock Curlsx20, slowing down after 10/rock squatsx20, slowing down after 12…”mosquitos are killing me…can we please move?”

    Mosey to concrete….

    Rock dipsx20, slowing down after 10/LBC’sx35…”mosquitos are killing me!”

    Mosey to Rock pile to unload and sprint to flag.

    CO, NameO, Announc, Intentions, Prayer….

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • Spartacus II – the Intro

    Eight men posted to Rock City excited to see the improvements to the perfect workout.  DISCLAIMER, let’s mosey…

    COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Flutter Kicks x 20 IC

    -Penguins x 20 IC

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…