F3 New Orleans

Tag: Rock City

  • Hey F3! Stop Chucking My Dang Rocks! – from Hawgcycle

    Conditions: Clear and 71 degrees. Humidity 93%. Wind 6 mph from SSE

    Warm-Up: SSH x 31; IW x 15; Peter Parker x 15; Grass Grabbers x 15; Shoulder Taps x 14; Lunges x 15; LBC x 20; Low Slow Squats x 15

    The Thang:

    Rock Climb – Rockees x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30; Big Boi x 35; Chest Press x 30; Rows x 25; Curls x 20; Squats x 15; Shoulder Press x 10; Rockees x 5

    Mosey to the Fence for Fence Chuckers. We chucked for 10 minutes or so. We quit chucking when Fracsac hit the path.

    We moseyed around the south end of the field toward the gym. Stopped at Mr. Rogers Brogahood for dips as we waited for the six.

    At the gym we did BTTW, 15 Curls from People’s Chair, BTTW.

    Return the Rocks and Run back to the flag

  • 5 Years On – from Rudy

    5 Years ago, my Dad passed on after a short cancer battle. 5 years can fly by in an instant – still feels like yesterday. Today, I drew up a Q calling on memories of him.

    Grab a rock. YHC was happy that Mr Rogers noticed that I got a larger one. Trying to do my Dad proud…

    The Thang: 1 minute of exercise, 30 seconds of rest. Each time, that rest would include 4 burpees.

    Round 1: Dad loved his DEWARS. Derkins, Elbow Plank, Werkins, American Hammer, muRkins, and Smurf Jacks. 24 Burpees in.

    Round 2: Dad, an OB doc) loved delivering babies. STORK: Squat, Thruster, Overhead press, Rows, Kettlebells. 44 Burpees in.

    Round 3: An avid golfer, with 4 hole-in-ones: GOLF: Gas Pumper, Outlaw, LBT, Flutter Kick. 60 Burpees.

    Round 4: He introduced my kids to his favorite snack – Peanut Butter and Butter sandwiches. PBB: Piston, Big Boys, Bench press. 72 Burpees.

    Round 5: He gave me my name – Robert Paul Christmann, JR: Jump squats, Rifle hold. Last time, we only did 3 burpees – brings a total of 79 burpees, his age when he passed.

    Back to the flag for COT. I still remember when my Mom called 5 years ago. It wasn’t a surprise. I was flying to Madison that day, hoping to see him one last time. I didn’t get to that time, but I am blessed with memories of the times I shared with him. Grief and sadness help shape us all – so today, I can be thankful both for my time with him, and for the times I still miss him.

    Thank you all for letting me share some memories of him!

  • – from Architect

    Chilly, Wet, and Windy….Gloomy.

    YHC had plans but still needed to get creative to fill the time.

    Disclaimer given, although not entirely accurate.

    Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.

    Tha Thang: Planks and pull ups, 5, 4, 3, 2,1

    Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.

    10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.

    Repeat above but reducing reps by one each round.

    Quick Mary, back to Flag for COT.

    Prayers for @Chips.

  • – from Architect

    Chilly, Wet, and Windy….Gloomy.

    YHC had plans but still needed to get creative to fill the time.

    Disclaimer given, although not entirely accurate.

    Reverse mosey to bleachers, warm-ups, followed by bleacher runs over to playground.

    Tha Thang: Planks and pull ups, 5, 4, 3, 2,1

    Mosey’d to rock pile, YHC encourage larger rocks, some were still hesitant to see what they could do.

    10 rows, 10 squats, carry rock 50 yards. Jog back the 50 yds, 10 merkins, job back to rock.

    Repeat above but reducing reps by one each round.

    Quick Mary, back to Flag for COT.

    Prayers for @Chips.

  • Miracle Monday – from Kilo

    With the current scuttlebutt that New Orleans is potentially maybe who really knows thinking about adding an NHL expansion team, YHC thought it would be good to toast one of hockey’s great coaches, Mark Johnson who also happened to play on the 1980 USA Miracle Team.

    Rudy was the first to show on this 65 degree morning in the gloom and we gave it one minute to see if any other PAX would show up… pretty soon we heard the familiar flip flop flip flop of Hawg trotting down the road. A quick disclaimer was made and we were off to the pile.

    Two PAX (Scantron and Handgrenada) showed up out of the gloom but only one joined for the Warm-o-Rama, a quick one to get the blood pumping because it’s Monday morning and we got rocks to lift. Mr. Rogers showed up while we were rock picking shocked that he missed the warm up… Rocks were selected and mosey commenced to the parking lot.

    The THANG:

    5 rounds because we have 5 days to conquer this week for Sky Q and our Families.

    1. 10 x chest press, run to the yellow poles with lights and 10 merkins
    2 chest press + 10 x shoulder press, run, 10 merks + 10 burpees
    3. CP + SP + 10 x squat, run 10 merks, 10 burps, 10 lunges (2 is 1)
    4. CP + SP + SQ + 10 x KB Swings, run, merks, burps, lunges, 10 decline merks
    5. CP + SP + SQ + KB + 10 Dips, run with rocks

    Then we did a remake of the wall sit in Miracle (go watch it if you haven’t, go watch it if you love an underdog, go watch it if you have or don’t have any patriotism… just go watch it). We passed the rock a few times during the wall sit made the KnOT’s guys jealous of our sweat, TripleShift didn’t know we were even there he was in such a meditative stretch.

    Slow Indian mosey back to the rock pile to finish with bicep curls then to the field for a round of Mary which was just variations of wife pleasers and superman to boat, stretched for about 30 seconds and that was the day. #SYITG

  • Never Forget the Disclaimer – from Architect

    48 degrees and misty….gross.

    6 PAX gathered amid the gloomy conditions. Q was intentional about delivering the disclaimer, gotta CYA these days, ya never know who’s out to get ya.

    Warm-a-rama ensued – moseyed to gym, Abes, Love, Fighters, grabbers…then to playground.

    5 Pull-ups, 5 Merkins, 10 squats – repeat for about 6 minutes.

    Rocks selected (cuz it is Rock City, wouldn’t want anyone thinking they came out for anything else) and headed to pavilion.
    Round 1
    12 OHP
    12 Rows, 10 OHP
    12 Curls, 10 Rows, 8 OHP
    12 TriCep, 10 Bicep, 8 Rows, 6 OHP
    12 Chest Press, 10 Tri, 8 Bi, 6 Row, 4 OHP
    12 Kettlebell Swing, 10 CP, 8 Tri, 6 Bi, 4Row, 2 OHP
    Round 2
    12 Rock Burpees
    12 BBSU, 10 RBs
    12 Chest Press, 10 BB, 8 RB
    12 Leg Lifts, 10 CP, 8 BB, 6 RBs
    12 Goblet Squats, 10 LL, 8 CP, 6 BB, 4 RBs
    12 Thrusters, 10 GS, 8 LL, 6 CP, 4 BB, 2 RB (good things i gave disclaimer)

    Return Rock…COT. Cheers

  • Make ’em say Uhhhhhggggg….. – from Architect

    YHC arose on time and ready to take on whatever today’s Q was to serve up. Upon arrival, only 4 PAX were present and after a few mumbled greetings I was enlightened with the fact that I was indeed the Q for the day (I blame Rudy for my lack of awareness).

    Disclaimer provided and off we mosey’d to the Rock Pile for warmups. A few more less inspired PAX arrived, one donning a new garment that apparently made him feel “like one of the cool kids”. A little of this and a few of those, now we are nice an warm.

    Da Thang….
    Rocks were selected, and we cycled through a deconstructed “clean and press” focusing on form and mobility. Deadlifts, rows, squats, OHP and then finally putting it all together for the full movement.

    PAX mosey’d to hill for next exercise. 5 min plank holds, if rest was required, PAX ran up and over hill to resume planks on the other side. Apparently some felt it unnecessary to engage in the prescribed plank position and just ran up and down for 5 mins, it must’ve been his new threads. Others fought till the end, although form was questioned and criticized by certain individuals, again, must’ve had something to-do with being a “cool kid”.

    PAX continued to the gym to perform 5 min wall-sits with 3 burpees to be performed during “rest periods”…it came as no surprise that yet another vest-donning PAX felt this was an unacceptable exercise and thus performed burpees for the duration while offering kind words of recommendation on form to the others.

    Final round of holds were done back at the rocks, Over head holds for 5 mins. This is where the majority of the “UHHHGGGSSSS…” were vocalized. I think everyone did these, but there was probably someone that chose to do something else, regardless of what they were wearing.

    Final exercise was a quick round of PAX’s choice of movements with the Rocks. We had squats, OHP, Big-boys, merkins and probably something else…it was delightful.

    COT with minimal announcements and intentions, special thanks for all that is past, present, and future.

    No AI were harmed in the making of this beatdown or BB.

  • Mr Rodgers giveth, Kenna taketh away – from Kenna Brah

    On the eve of impending gloom, some hardy men gathered in anticipation of acceleration.
    Since no one formally took the Q, and with a weak offer by Mr. Rodgers, KB, took the helm and steered the crew to the Pile.

    In the spirit of Sua Spontaneity, YHC dished out the delegated authority to the man on my left and repeated that for a series of warmups that involved everyone as the Q of the moment”. (QOM) I’d appreciate your using this monicker going forward and ensconce it in the Lexicon.

    Thang – Owing to the lack of preparation, I pulled out a KB favorite – 10 things 10 times
    The PAX selected Rocks and formed a circle. After each exercise of 10 reps, we perform 3 burpees , move counterclockwise and pick up the next rock, repeating till every PAX leads in 10 reps.
    Starting with Rudy
    Curls
    Hell raisers (Guess who?)
    Rows
    Squats
    Chest Press
    Run with Rock to the light pole and back ( Mayhem )
    Thrusters
    Burpees were replaced with ad hoc items chosen by the PAX or myself,
    finishing with holding rocks overhead and reciting the OUR FATHER (Protestant Version i hear) in unison.
    We got three rounds in and returned the rocks did an AB series of lead by each member till time ran out, and moseyed back for COT

  • Boss Keane’s Slack Post – from Hawgcycle

    Conditions: Rainy, 53 degrees, windchill of 45, 95% humidity, wind 11 mph from NNE

    I woke up this morning to a post from Boss Keane on Slack. He’s a bit of a Luddite, so I was surprised. He rambled a bit about police response times and then said that the men off Pontiff had moved his rock pile and he wanted it moved back

    Warm-up:
    SSH x 31; IW x 20, Abr Vigoda x 10, Grass Grabber x 10, Low Slow Squats x 15, Tempo Merkins x 15

    The Thang:
    Boss Keane’s Rock Pile – We moved it 6 times

    Sevens – donkey kicks at the gym; Curl Squat Curl Presses at the Rick Pile

    Track Chunkers – stand on the misdemeanor side and throw your rock as far as you can toward the park. Finish when someone reaches the ditch

    6MOM – LBC x 20, Flutter kicks x 20, Dying Cockroaches x 20, Nolan Ryans x 15

  • What’s better than 23-10? – from Rudy

    Temp: 42, Winds: 70+ mph (or that’s what it felt like).

    Hand Grenada looked around and asked “Who’s Q?” He should have known better, as YHC was decked out in full Irish gear, waiting to celebrate a long-overdue victory over an SEC team in a game that mattered. Grumbling from everyone, expect the latest Johnny-come-lately Bandwagon-hopping Irish fan, Hawg. As expected, Mahatma arrives in full LSU gear, celebrating his big win over a different green-and-gold team in their bowl game. Kilo chose this day to NOT wear his ND gear (though he stripped off outer layers to reveal the ND garments later). Two entirely hooded and disguised PAX opened their face masks just enough to reveal Pool Boy and Bogey, then closed up and recovered all exposed skin.

    After announcing the Irish theme, the PAX took off for the rocks. We passed a leprechaun-like figure in the gloom; Triple Shift grudgingly agreed to join us, as his KOT krewe had apparently abandoned him.

    Slow Stretches to warm up. Abe’s and Grass Grabbers both x7 (ND as a 7 seed), followed by 2 burpees (Georgia as a 2 seed). 23 Imperial Walkers to loosen the hips, 10 burpees. Then grab a rock and head to the football field.

    The Thang: 23-10. 23 reps, bearcrawl 25 yards (Architect astutely observes that it should have been 23 yards), 10 burpees, bearcrawl back. (Though Mr. Rogers seemed to replace a bearcrawl with a 100 yd dash out and back, in a 30lb vest)

    Overhead press, curls, rows, chest press, squats, kettle bells, BBSU, Monkey Humpers, Gas Pumps.

    Had to modify halfway changing bearcrawl due to time constraints. And because Mayhem positioned himself directly in YHC’s bearcrawl path

    Return the Rox, and Mosey back to the flag to meet the (absent…) KOT gang right at 615. Finish with COT – prayers for healing on the feast day of St. Andre Bessette.