Tag: Rock City

Charmin’s VQ – Building Boulder Men – from Charmin

Rock City Workout 8/22

Abe-Slow-goadas x 15
Side straddle hops x 20
Arm Circles
Forwards x 20
Backwards x 20
T-Claps x 15
Morracan Night Clubs x 15

Mosey to Rock Pile

Teams of two pick 1 light to medium rock
One person does curls
Other person does calf raises x 20 for time
Then Triceps lifts behind the head
Calf raises x 20 for time

Two sets of that

Mosey to side field

YHC describes The thang:

First person throws rock.
Second person jogs/runs to rock, throws it farther, then jogs/runs back
Meanwhile first person is doing the exercise

100 Merkins
200 LBC’s
300 squats

Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.

Once we were done we did 10 overhead presses alternating people back to the rock pile

6-ish minutes of mary at the end.
10 Frog mans
26 J-lo’s
10 hammers
10 penguins

Lunges back to the flag

Name o Rama and COT

+3

August 22, 2022
Rocky Top – from Vagabond

Warmup mid football field then onward to rock pile and then to hill where pax did 11s back and forth from bottom to top: not sure what you call it but squat down to pick up rock on ground and hand clean it above head, then back on the ground again (1 rep) and then bear crawl to top of hill and other exercise was bob-n-weave. After 11s bear crawl to other side of hill pushing rock. Death marched to gym with rocks. Circled up for pax choice rock exercise while rotating counter clockwise to use each others’ rocks. Return to rock pile and flag for COT.

0

August 21, 2022
Mahatma’s Mayhem – from Mahatma

Mahatma Mayhem

If you are living then there are choices and challenges. We who see our days start at zero dark thirty already made the choice usually the night before in committing ourselves to accountability of not hitting snooze and rolling over in the fart sack…..win #1 and a simple challenge overcome!

YHC had a plan, even put it on paper to ensure he had it thought out to be explained….more to come on this.

With the beatdown ready there was anticipation on the ride, along with a lil morning meditation. Only to see the flashing lights with a row of cars awaiting the sight of one rail car after another slowly creeping by. 5:27, :28, :29, :29 and a half and the rail arms lift and a race to the parking spots. As we pull up those eagerly waiting could be seen mosying to the field….while the late pax scramble from their cars to catch up. YHC was proud to see Charmine in the center taking charge of the initial 2 warm ups and of coarse excepted his prodding before stepping in to finish his effort.
5-7 of each
AbVagoda
Mnt Man Poopers
Good Mornings
Parker Peters
Scorpion kicks

Then a slow mosey towards the rock pile with directions when there “grab a medium rock” (of coarse expectations there would be some on either side of the spectrum). But wait we can’t simple run past pull rings without taking advantage of the opt – 2 lines 3 rounds of 3. Simple enough?!

Grab the said rocks and onto the “hill”. There is some innate mindset that if not prodded some just got to a slower drum beat! As pax slowly made there arrival to the hill, YHC divided the group 1/2 on the front other 1/2 on the back, “drop your rocks and meet at the top for instructions”. As said earlier The plan was in the picture – it seemed simple enough….then again! (Will be added to the slack as this BB format won’t allow it to be added here)

This was to be simple 5 complete “rounds” of 1 exercises at the base where the rocks were left, 5 at the top (depending on the direction you ascended) bear crawl around 5 exercises, bear crawl to the opposite side 5 exercises, you would now be on the opposite side from where you started 5 exercises then ascend the hill 5 of the different exercises for that direction. Rinse and repeat 4 more times. Mayhem of the Marauders!

YHC thought maybe 1 more attempt at providing directions would help…..better time spent just finishing the beatdown.

Grab rocks and head towards the parking lot.

1 round 5 each squat press – run with rock 5 chest press – run with rock 5 cross rock merkins – mosey back to start.

1 round of 20 curls
20 BB sit ups
10 x factor

Rtn to the rock pile and back to the flag.

COT

Prayer for “1” with Humility, Forgiveness, Hope and Thankfulness.

Improvise, Adapt, Overcome

+2

July 27, 2022
Deck of Cards – from PVC

Warmorama
Grab a rock
The Thang
Circled up each PAX pulled a card and gave us an exercise
COT
Welcomed FNG and named him Aggie

0

July 13, 2022
Q by Committee – from Boo-Boo

As 0530 struck and the listed Q was nowhere to be found, a standard disclaimer was given and so began a beatdown by committee.

A short mosey to the rock pile for a warmup lead by Marlin and Boo-Boo. Rocks were selected with no questions (notice Rudy was not there) and PAX made their way to the nearby baseball field. Hand Grenada took the reigns and called for 7s consisting of burpees, bear crawl to the rocks in the middle, overhead presses, lunge walk to the baseline, jump squats, and reverse the process except curls were completed at the rocks.

Once 7s were completed, Gabrielle led the PAX back to the rock pile for circuits involving overheads, rows, curls, and chest presses.

Rocks returned, mosey to the flag, COT, prayer by Boo-Boo, OUT!

The men of F3 are never afraid to adapt and overcome! A post-beatdown check of the scheduled Q by YHC revealed the scheduled Q was safe and sound, but didn’t realize he was Q.

0

June 30, 2022
Just for the Record – from Mahatma

YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
5 minutes of Mary then back to the flag.

COT

+2

June 20, 2022
Just for the Record – from Mahatma

YHC was already pushing the clock to arrive with a few minutes to set up……coming down the street the red flashing lights was a signal…..patients. YHC was confident that the Pax would carry on and after planting the speaker on the field, he headed towards the sound of cadence where War Eagle had just finished the warm up and it was time to work.

Everyone grab your favorite medium size rock and line up for an overhead Indian run to the field. We planted our rocks midway then headed the bleachers.
Several rounds of rail exercises with one merkin climb up to the top of the bleachers mixing in some big boy sit ups at the bottom. Once everyone had enough we moseyed back to the field for a concert……Phil Colins “in the air tonight” – plank throughout with merkins during the good part holding plank again to the end approx 5:30. Then AC/DC “Thunder Struck” burpees on every mention of the word “THUNDER” YHC estimated 36 but was caught on several attempts trying to entice the Pax yet the hearing was very good.
Now time for rock exercises – OH press, curls, rows, front raises, chest press. TriCep press……you get the picture. As the music died we returned the rocks the same way we came, Indian style.
5 minutes of Mary then back to the flag.

COT

0

June 20, 2022
Rock – Smurph – from Mahatma

Yep Bolt and Charmin didn’t see it coming as they both had notice that the real HIMs were going to Fracs announced Murph starting late for those who wanted to sleep in or get up an extra 45 minutes early (if you live in the rural) “Metry/RiverRidge” area to make the 30-40 minute drive uptown for Biebers announced 1/2 Murph. After a week of pure business travel – out of town out of touch returning to indulge in the Memorial Day weekend – now a little beat up from all the festivities the plan was Very simple – show up with a big speaker – Rock playlist and the idea of a Smurph. Had Bolt arrived ahead of YHC with his mini Bose the BB could be a completely different narrative yet we all have those eye opening experiences…….Smurph you say?! I’m sure there was a feeling of being trapped as we slow moseyed with speaker in hand towards the playground yet neither showed any fear so after a quick warm up the Smurph was on for time – 1/2 mile run 10 rounds of 5 pull ups, 10 merkins and 15 squats finished by another 1/2 mile run. Once done we had some time for stretching and a little Mary. Tenderloin did his laps and sitting a spell or 2 or……

COT where we gave thanks, asked for God’s Grace on our intentions and those that gave the ultimate sacrifice. Closed with the pledge of allegiance.

All said some things are best accomplished when we simply put our heads down and do it.

+3

May 31, 2022
Rock City Ruination/Redemption: U b the judge – from Bolt

Warmarama: the usual plus BOTH Hairy Rockettes and Toy Soldiers to finally settle the debate over them being a single move with two names (Fast Tax was pleased, Rudy was as salty as the ocean—must be the pre-BD Double Nickel runs).

The Thang: mosey to rock pile, select a medium rock except Hand Granada and YHC for big rocks. Carry to pavilion for stations of the pavilion. Every PAX performs a different exercise AMRAP con roca (except timer and box jumps) and then shift clockwise. Simple enough, right? Wrong! After assigning Charmin the first exercise and reassessing two stations later due to rock sizes, you’d think it was the ruination of Rock City; this was about the time Rudy unleashed his unbridled passive aggressiveness (did I mention how salty he was in warmup—he only got saltier)! Fast Tax rated it redemption, possibly bc his Hairy Rockettes now stand alone as a separate/distinct exercise, safe from Rudy’s disdainful commentary.
Sun Rise/Sun Set upper chest, resistance tube work 10x as Timer
All other PAX AMRAP con roca: box jumps (sin roca), curls, OH press, tricep press, rows, squats, step ups, chest press (please don’t drop that on yourself, Special K): rinse/repeat. Return rocks/flag/COT.

+1

May 23, 2022
Frac Rocks the City – from Fracsac

Frac week continued with a stop at the AO known as Rock City, The Rock City, The Real Rock City. The theory that Slaughter proposed would once again be put to the test.
Warmup started with the typical stuff, including 31 SSH and of course MNC where dancing was highly encouraged.
Mosey to the rock pile.
Circle up for a little modified shock and awe.
SSH IC x 5 followed by 10 burpees OYO
SSH IC x 5 and 9 burpees OYO
Stop at SSH IC x 5 and 3 burpees OYO
That gets us to 52.
Partner up and grab a rock, a big Rock, a Real Big Rock! Heisenberg took this quite literal!
Partner 1 Carrie’s the rock ahead while partner 2 does 5 squats and 2 Merkins then sprints up to swap. Out about 250 yards and back.
Throw the rocks back and mosey to the field.
EMOM x 5 with burpees. 10 for first 3 minutes and 11 for last 2 minutes. That’s another 52!
Last we played a little variation of ultimate football followed by some Mary with Catalina Wine Mixers x 10.

COT

NMM

The pax proved again that Slaughter was wrong. These men were not soft in the 1st F, they were strong in the 2nd F and they exploded with the 3rd F!
Thanks for joining me today as YHC celebrates his latest journey around the Sun!

SYITG

+2

May 16, 2022