F3 New Orleans

Tag: Rock City

  • Swimming With Rocks

    After an evening of sufficient soaking, eight men showed up to get better. Seven men started a the shovel/flag and stepped off after the disclaimer. While in the COP, Hawg came rolling up…without the goggles.
    COP:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles x 30 (15 each way)
    Pickle Pounders x 20
    LSS x 20
    Grab a rock and mosey… to a nice low area with lots of puddles.
    Crossfit Merkins x 20 IC
    Penguins x 20 IC
    Squat Press with Rock x 15 IC
    Mosey to the Hill for some 11s. Over the hill 10 merkins, back and 1 rock press on your six. Continue til the numbers reverse. Feeling like toast, it was time for a rest. So, we took a seat with some People’s Chair, rock in hand. While “resting” in the People’s Chair we did 20 x presses IC. Quick break and take a seat. This time we did 20 x curls IC. After a quick recovery period, let’s mosey to the fence line by the outdoor “gym”. While the group is tossing rocks over the fence, two guys would do pullups and rotate until all did pullups. Time to mosey back to the rock pile to deposit our rocks with just enough time for some Mary.
    LBC x 20 IC
    Hello Dollys x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Race back to the shovel/flag where Ol’ Glory is flapping beautifully in the breeze.

    Announcements, shoutouts for RY’s aunt with breast cancer and FNG-Hotty Totty on his 2 yr anniversary. We gave thanks and prayed for the strength and endurance to keep improving and to influence, positively, those in our lives. HAPPY MONDAY!

  • Lucky Dogs and Disappearing Acts

    Pre – Thang:

    Arrival at Pontiff to find Shorty- ready to go –then Marlin, Lucky Dog and Hawgcyle came pulling up!  I wasn’t sure my body would be ready to go post – Spartan Race but sure enough when 530AM hit and the mosey began –all the pain left my body(kind of).  Today was a ridiculous 59 degrees and breezy.  August seems like a distant memory with this amazing weather.

    Mosey’d to the Rocks for the first Circle of Pain.  New FNG Jeff showed – mid Good mornings.

    SSH x 25, Good Mornings x 20, Imperial Walker x 25, Merks x 15, Monkey Humps x 15, Lunges x 20

    Find a date in the Rock Pile and then we had a short mosey to the Softball field.

    With Rocks – Shoulder Press x 15, Curls x 12, Squats x 15, Calf Raises x 20, Bench Press x 15, Row Press x 15  — I think I over picked on my ROCK!  Ouch!

    Then we mosey’d to the track.  At the track we settled in for my favorite F3 special – some DIRTY MacDEUCE.

    We ran a lap.  Then Peter Parkers, Slow Squats, Diamond Merks, and LBCs x 12.  Tclaps to Shorty for killing it on the laps!

    We ran lap #2.  Then Parker Peters, Regular Squats, Russian Twist, Staggered Merks x 12

    We ran lap #3.  On lap#3 Marlin was crushing it – and due to the fact that I have his daughter in my class –  I had to keep up – Jazzy taught me that lesson with the Russian Twists a few weeks ago!  Tclaps to Marlin for pushing me – when I was gonna take it easy based on the Spartan.

    After 3rd lap: While we waited for the 6, he never came.  And we waited and he still never came – Your Humble Correspondent started to PANIC!  Is there a body on the track?  Is he OK?  Then we noticed his date was missing and for the first time in F3 history – we had a FNG go missing – awol – or just straight up leave.  Well there is a first time for everything!  **Side note – I contacted the FNG who promises to return.  He left not wanting us to see him splash merlot.

    After 3rd lap:  Plank Jacks, Staggered Merks, Penguins, and Flutter Kicks x 12

    Grab your date and let’s mosey to the flag.  At the flag – Rock throws x 12 – change rocks every throw.  At this point – FNG – Lucky Dog launched his rock into dog shit.  And then proceeded to smear – dog feces on his face accidentally while hoisting his rock to his shoulder!  Oops.  I sure hope he comes back!

    COT- 5 finger prayer from Pope Francis

    Thanks for motivating me to get out of bed this AM.

    You guys ROCKED.  See what I did there.  😉

     

  • In the Fog

    A quiet affair, but with two FNGs. In honor of Columbus Day, I wanted some kind of swimming, but with no water in sight it was difficult. We had to make due with the wet fog hugging the cool grass, which felt great.
    The usual mosey to the rock pile: 20x side straddle hops; 20x imperial walkers; 20x merkins; 20x monkey humps; and 15x arm circles each direction. [I hope the gold retriever duo and their human are ok; we didn’t see them this morning.] Then pick up rocks and mosey on the grass in the fog for some Up and Down: 20x overhead lift; 10x merkins; 20x curls; 10x merkins; 20x squats; 10x merkins; 20x dead lift; 10x merkins. Then mosey to the hill (the closest I could find for an ocean) for some 11s: over the hill for burpees (10 to 1) and back for bench presses (1 to 10). I proposed 2 more sets, but time was ticking so off to the field for a Circle of Mary (the following order is a bit mixed up, hey, it was foggy out): 30 LBCs, 25 Hello Dolly, 25 Flutter Kicks, 25 Russian Twists, 10 Dr. Ws and a new routine from my 13 year-old nephew Jack; it needs a new name, but I’m calling it Cuban Sandwiches for now (as in you keep on pressing till it flat as all get out): on your 6s with your legs bent 90 degrees-ish in the air and with your head down, press hard on your thighs just above the knees for an 8 count, then lift up your head and press for another 8 count, then lift your butt off the ground and press for another 8 count, repeat cycle four (or, if you have more time, more) additional times (great for deep core). Deposit rocks and mosey back to the flag.
    [Late addition: I owe an apology to Tool: he was there, Mav was not. Mav, sorry, no credit for that morning.]

    Your humble Q, Jingle Vader (f/k/a Jazzy)

  • A Celebration of the Saints

    4 men met to bask in the glorious gloom to work out the adrenaline from a night of celebration.  T-Claps to Bubba for keeping his word and showing up for his first Rock City workout.

    Mosey to the Rock Pile for the warm up COP: SSH IC x 20; Imperial Walkers IC x 20; Windmills IC x 20; Big Ass Arm Circles IC (Forward  x 20 and Backward x 20)

    The Thang

    • 100 Shoulder Presses con roca
    • 100 Squats con roca
    • Flutter Kicks IC x 20; Hello Dolly IC x 20; Fred Mercury IC x 20; LBC IC x 30; LBT IC x 30; Putin IC x 20
    • 30 burpees
    • 0.8 mile run
    • 40 pull-ups
    • 160 Merkins
    • 160 Squats

     Moleskin

    Yankee told me he doesn’t get anything out of arm circles, so I tried to go Tony Horton on him in order for him to feel it.  T-Claps to Jingle Vader, formerly known as Jazzy.  The man is a burpee machine.  YHC could not come close to keeping up with him on the set of 30 burpees.  BTW, 30 burpees suck.

    Shout Out

    Prayers for those families affected by the flooding in South Carolina.  Be in prayer for them, specifically asking how we can be the hands and feet of Christ for those in need.

  • Penance for the Saints

    3 men met in the post Saints apocalyptical gloom to work out their frustrations

    Mosey to the Rock Pile for the warm up COP:  Imperial Walkers IC x 30; Good Morning IC x 10; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Toe Raises x 30; Windmills IC x 15;

    The Thang

    • 100 Shoulder Presses con roca
    • 100 Squats con roca
    • 200 LBCs
    • 1 mile run
    • 50 pull-ups
    • 150 Merkins
    • 150 Squats

     Moleskin

    It’s always better to have 8-10 for the Pontiff workouts, but this worked out well with only 3.  We were able to stay together through the exercise and did many of them in cadence.  I think that helped us get through them.  We realized that there is the opportunity for one of us to attend an F3 workout everyday this week.

    Shout Out

    Continued prayers for Rev and Yeungling on their move along with other intentions.

    Announcements

    • Tue Sept 22ndCity Park 530 AM with Amnesty
    • Wed Sept 23rdAudubon @ Magazine 530AM Reveille last Q *Come celebrate it in pain
    • Thur Sept 24thCSAUP  **Night time workout on the levee across from Cooter Browns.  DJ style**This is a F2 activity – farewell party for Yeungling and Reveille
    • Fri Sept 25thAudubon @  St Charles 530AM Agassi/RY
    • Sat Sept 26thCity Park 630AM  Tool’s City Park History Lesson Part 2
    • Mon Sept 28thPontiff 530AM w/Maverick

  • Way Late

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20;
    • Select a rock and mosey back toward the flag
    • Boss Keane’s Rock Pile – Added a twist – last man throws the rock over the fence. We alternated being the last man – 5 sets.
    • Mosey to Pavillion #2.
    • Red Hot Chili Pepper: Right Leg Step up con roca x 16; Decline Merkin x 8; Left Leg Step Up con roca x 16; Incline Merkin x 8; Right Leg Step up con roca x 8; Decline Merkin x 4; Left Leg Step Up con roca x 8; Incline Merkin x 4
    • Mosey to the Playground
    • Stations = Pull-ups x 5, Shoulder Press x 10, and Squats x 15.  2 sets
    • Mosey back to the flag for 6MOM – I don’t remember what we did, but I know it was awesome.
    • Mosey back to the rock pile to return the rock
    • Horses to the stable back to the flag

    Moleskin

    My eyes were definitely bigger than my arms this morning.  I selected a rock that I had no business selecting.  I really felt it during the Red Hot Chili Pepper.

  • Prime Time

    With Venus shining bright and Orion’s Belt overhead, it was a Prime Time. Off to the Rock Pile. 29x side-straddle hop, 17x monkey hump, 23x imperial walkers; Hawg got the pattern, so I could I stop the math in the head. 20x Don Quixotes. Pick up pebbles or gibralters and mosey to the wall. 12x slow toe raises; prayer chair for a while; 12x curls in the chair, 12x overhead in the chair; balls to the wall, with a few attempts at push-ups (Side Effects, we got work to do). Mosey to the kiddie gym. 2x of 10 burpees, 10 squats with rocks, 10 push-pus and 10 lunges with rocks. Mosey to tree weave, then COP. 30x LBC, 20x dead lift, 30x Dying Cockroach, 20x curls, 30x Hello Dolly, some kind of balance on alternating elbows and toes, 20x merkens, 20x overheads, 30x Putins. Mosey or sprint to rock pile, and back to Old Glory.

  • I See Tundra

    A lot of activity going on as YHC walked up to the flag.  Two FNGs and a Kotter from Tundra.  Tundra has been surviving (and teaching others how to survive) in Alaska.  He stopped by to get some F3 in on his way to a year long fellowship in Jordan.  It was exciting to see him there this morning.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Merkins IC x 15; Low Slow Squats IC x 25
    • Select a rock and mosey to the flag football field
    • 10! – Start with 10 reps each of Shoulder Presses, Merkins, and Grown Man Sit-ups. Then do 9, 8, 7,…2, 1 reps of each.  OYO as fast as possible.
    • Mosey to the Kaboom and partner up.
    • 4 stations. 2 men on pull ups – AMRAP, 2 men on curls – AMRAP, 2 men on toe raises – AMRAP, 2 men on burpees – 10.  Repeato with 7 burpees.  Repeato with 5 burpees
    • Mosey to the water fountain for plank-o-rama and hydration.
    • Mosey to the flag for fence chunkers – about 17 reps give or take.
    • Mosey back to the rock pile to return the rock
    • Mary: Hello Dolly IC x 31; Dying Cockroach IC x 39

    Moleskin

    Good to get to spend some time with Tundra before he is off to Jordan.  He may be the most interesting man in the world.  Also great to have a couple of FNGs out at Rock City.  Both FNGs are family members of current F3ers.  Shorty is in some tangled relationship with Wambach and Billboard is father of the famed Bounty Hunter in Charlotte.

    Shout Out

    Continued prayers for the sick in our community.  We also talked about James 1:22-25:  But be doers of the word, and not hearers only, deceiving yourselves.  For if anyone is a hearer of the word and not a doer, he is like a man observing his natural face in a mirror;  for he observes himself, goes away, and immediately forgets what kind of man he was.  But he who looks into the perfect law of liberty and continues in it, and is not a forgetful hearer but a doer of the work, this one will be blessed in what he does.

    YHC heard a sermon on the above passage this weekend.  The verses were explained this way.  Think of looking in the mirror in the morning before you go to work.  Your hair is sticking up in weird places, you have an extremely long nose hair coming out of your left nostril, and zit in the middle of your forehead.  You study yourself in the mirror intently for a few minutes, and then walk off not having done anything about the unsightliness of your appearance.  That is what a hearer of the word that is not a doer is like.  You may study the bible and you may hear sound doctrine taught in church.  You may know the scripture better than anyone, but if you don’t put that knowledge into action it is worthless.  F3 certainly lends itself to action.  Let’s  practice action in all parts of our lives.  Be a doer of the word, not a hearer only.

    Announcements

    • Tuesday – 5:30 @ City Park (Roosevelt Mall)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park  Katrina Remembrance Run in the Bywater – 8:29 A.M.

  • Grand Old Duke of York

    Pre-Rock: 30x SSH, 20x Don Quixote, 20x IW, 30x arm circles (15x each way).  Get Rocks.  Grand Old Duke of York OYO: 10x: over Mt. Everest, then Burpees (10..9..8…1), back over Mt. Everest, 10 bench press with rock.  Tummy tucks: 40 LBCs, 30 Putins, 20 Dolly, 20 flutters, 15 LBCs with rock.  Mosey to rock pile, then race to flag.  Thanks for tolerating a geezer as Q.

  • Rock Sweaty

    Hottest, muggiest gloom of the summer.  YHC was sweating profusely as before the workout started.  Yankee was curious if the humidity can register more than 100%.  If not, I don’t think this morning’s reading was accurate.

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Windmills IC x 15; Mountain Climbers IC x 30; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20
    • Select a rock and mosey to the flag football field
    • Modified Lt. Dan: Four forward lunges (2 each leg) followed by four squats, all done con roca.  Continue across the field (approximately 70 yards)
    • Rock Webbs – Jack Webb using rock for shoulder press.  We ascended from 1 to 8.
    • Mosey to the Kaboom: Partner up.  First man does 5 pull ups while partner does 5 rock burpees.    3 sets.
    • Mosey to the track
    • Dirty McDeuce:
      • 1st set: Squats, LBCs, Curls
      • 2nd set: Toe Raises, Shoulder Press, Dying Cockroach
      • 3rd set: Hello Dolly, Sumo Squat,  Chest Presses
    • Mosey back to the rock pile to return the rock and sprint back to the flag

    Moleskin

    It was humid.

    Shout Out

    Continued prayers for the sick in our community and for the teachers and students starting school this week.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park