Tag: Rock City

Four grown men met at a slightly displaced shovel flag in a soggy Metairie gloom for some of YHC’s favorite #RockCity excercises.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 20; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field.
• Rockbata: 20 seconds full out, then 10 seconds rest – Squat Press, Curls, Shoulder Press, Row – Repeato
• Mosey to the hill
• Jacob’s ladder to hell: Run over the hill con roca and do 1 burpee.  Back over the hill con roca and do 10 chest presses while lying in a puddle of agua fria. Repeato, adding one burpee each time, finishing at 7.
• Mosey back toward the flag football field.
• Boss Keane’s Rock Pile – Moved the rock pile 6 times.
• 6 MOM: LBC IC x 50; LBT IC x 50; Russian Twist IC x 30; Flutter Kicks IC x 30; Back-Scratchers IC x 30
• Mosey back to the rock pile to return the Parish Property that we borrowed.
• Horse to stables back to the Flag.

Moleskin

After Katrina, the Parish has designated Pontiff Playground to be used as an emergency reservoir in case of a major flood.  Needless to say, it doesn’t drain well after a rain.  I knew it was going to be pretty wet after the rain last night and had to make a decision if I wanted to keep the ladder to hell in the workout today.  My decision to keep it in the work out led to a lot of #mumblechatter coming from Yankee.  I didn’t really catch all of it. I believe it was directed at YHC and it seemed to be fairly negative.

I was really happy with the way my shirt looked after this workout.  I was going to post the picture, but I don’t think I have the ability to do that anymore.  Anyway, it was real dirty.

Again, I know there has to be a better way to say this, but there were some really big rocks out there today.  T-Claps to everyone for their selections.  We are definitely getting stronger.

Shout Out

Prayers lifted for friends dealing with cancer.  Also prayers for children battling the flu.

Announcements

The shirt order is now closed.  We received 32 shirt orders.  Thanks to everyone that supported F3 by ordering a shirt.  You should receive it in 3-4 weeks.

• Wednesday – 5:30 @ The Birdcage w/ Rev
• Friday – 5:30 @ Wolfpack Mountain w/Roots
• Saturday – Back to City Park – RY takes the Q.

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5 hard-core men showed up in the cold, rainy Metairie gloom for a #RockCityBeatdown.  YHC has been paying the price for my decision to run the #Fallen5k barefoot.  In light of a bloody nub for a pinky toe and a gallon of lactic acid still sitting in my legs, YHC decided to focus on arms and core today.  Yankee thought my teaser tweet last night about Rocks and Jack Webb had backfired as we started out by ourselves at go-time, but luckily for us our numbers increased by 150% before we selected our rocks.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Amr Circles IC x 15; Backwards Arm Circles IC x 15
• Select your rock and Mosey to the Flag Football Field.
• Rock COP: Jack Webb with Rocks (We made it to 7); Curls IC x 10; Rows IC x 12; Dead-lift IC x 10; Shoulder Presses IC x 10; finish with one set of 8 Jack Webb reps.
• Mosey to the Football Field
• 6 MOM: LBC IC x 40; Freddy Mercury IC x 40; Flutter Kicks IC x 40; Russian Twist IC x 25; Hello Dolly IC x 30; LBT IC x 40; Back-Scratchers IC x 30
• Mosey to the sideline
• Modified Carse:
  • Set 1: Bear Crawl to midfield and back (50+ yards); 18 reps each of Squat Press, Curls, Rows OYO
  • Set 2: Bear Crawl to midfield and back; 15 reps each of Squat Press, Curls, Rows OYO
  • Set 3: Bear Crawl to midfield and back; 12 reps each of Squat Press, Curls, Rows OYO
  • Finish with one last Bear Ccrawl
• Mosey back to the Rock Pile.
• Horse to stables back to the Flag.

Moleskin

The cold certainly seemed worse today after our upper 70s temps yesterday.  T-claps to everyone for making it out out of the #fartsack and into the #gloom.  Not a lot of running, but a good solid workout.  I think the Pax enjoyed the Mary Marathon.  The Rock Jack Webb was as tough as expected.  This definitely gives us a baseline to improve upon. T-Claps to the Pax for pushing the tempo during the modified Carse – The QIC was the 6 in every set.

Shout Out

We prayed for a couple of specific prayer requests.  Mr. Awesome also provided a reflection on the Lenten season and how God rewards the time we spend in prayer.  He encouraged the Pax to take some extra time for prayer and reflection and we won’t be disappointed.

Announcements

If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

T-claps to all that participated in the Tulane Naval ROTC Fallen 5K is this past weekend.  http://tulanenrotc.com/fallen-5k/.  Great turnout for a great cause.

• Wednesday – 5:30 @ The Birdcage w/ Rev and Yank
• Friday – 5:30 @ Wolfpack Mountain
• Saturday – Back to City Park – Amnesty makes his return (no hamstring exercises).

-Hawg

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Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
• Select your rock and Mosey to the Flag Football Field.
• Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
• Mosey to the bathrooms
• People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
• Mosey to the hill
• Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
• Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
• Step ups con roca – Right leg x 10, Left leg x 10.
• Mosey to the main field
• 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
• Mosey to VSF and do two fence chuckers
• Continue Mosey back to the Rock Pile.
• Horse to stables back to the VSF.

Moleskin

T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

Announcements

If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

• Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
• Friday – 5:30 @ Wolfpack Mountain
• Saturday – Tulane NROTC fallen 5K @ The Birdcage

-Hawg

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We gathered three strong at the virtual flag in the Metairie gloom.  Once the Warm-up COP started we saw Rev and Mr. Awesome coming in hot with the flag.  They planted it and sprinted hard to join us.  We found out later, the flag was wandering through the mean back streets of the OM.  Of all the things Mr. Awesome is awesome at, apparently short-cuts to Metairie is not on the list.  At any rate, their time from car to flag plant to warm-up COP was pretty impressive.

Today’s workout was inspired by the Playground’s namesake Wally Pontiff.   While at LSU Wally wore number 31.  You can read about Wally and the foundation created in his honor here:  http://www.wallypontiffjr.org/

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 31; Imperial Walkers IC  x 30; Mountain Climbers  IC x 29; Low Slow Squats x 28
• Select your rock and Mosey to the Flag Football Field.
• 6 MOM: LBC x 27 IC; Freddy Mercury x 26 IC; Russian Twist x 25 IC; Back Scratchers x 24 IC; Flutter Kicks x 23 IC
• Mosey to the other side of the jogging path
• Modified Tabata: Shoulder Press x 22 OYO; Rows x 21 OYO; Squats x 20 OYO; Curls x 19 OYO; Shoulder Press x 18 OYO; Rows x 17 OYO; Squats x 16 OYO; Curls x 15 OYO
• Mosey to the hill
• Bear Crawl to the top and Bear crawl down – 14 bunny hops In Cadence over rock
• Crawl Bear to the top and Crawl Bear down – 13 Presses with rock
• Mosey to the far end of the flag football field
• Rock COP – 12 Dead Lifts; 11 Rows; 10 Rock Burpees
• Mosey to the Soccer field
• Rock COP: Squat Presses x 9 IC;  Rows x 8 IC; Curls x 7 IC; Squats x 6 IC
• Rock Suicides:
  • Sprint to 50 and back – 5 Rock Burpees
  • Sprint to 40 and back – 4 Rock Burpees
  • Sprint to 30 and back – 3 Rock Burpees
  • Sprint to 20 and back – 2 Rock Burpees
  • Sprint to 10 and back – 1 Rock Burpee
• Mosey back to the Rock Pile.
• Horse to stables back to the flag.

Moleskin

Great workout today.  As Chaka said, it’s a great way to start the week.  YHC was not sure of how the timing on this would be, but it worked out perfectly.  It seemed like everyone pushed themselves hard and got a good work out .  It was great to have Amnesty back from Hawaii where he introduced F3 to a co-worker.  If we want to add them to the expansion list, count me in.

Shout out

Amnesty reminded us of the object lesson these rocks provide.  We are able to push ourselves to get better knowing that our F3 brethren are there to help when needed.  Mr. Awesome led us out in prayer.

Announcements

• Wednesday – 5:30 @ The Birdcage w/ Rev
• Friday – 5:30 @ Wolfpack Mountain
• Saturday – 7:00 @ CP (Peristyle) w/ Mr. Awesome.

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Watching the NFL Post season has been painful for us here in New Orleans.  YHC hoped to use the big game to create some useful pain.  The #downpainment was going to be inspired by the winner of the Super Bowl and YHC was planning a 12th man inspired Dirty McDeuce when an inexplicable play call created a sudden change.  The newly installed Patriot theme called for lots of Merkins and a Hero WOD stolen from Cross-fit.

It was good to see 5 strong on a blustery Metairie morning.  It was also fitting to have our resident Patriot fan in attendance.  It was time for another Patriot #beatdown.  To honor the winning score the Pax had to do 28 Merkins every time YHC called Super Bowl.

The Thang

• Mosey to the Rock Pile for Warm-up
• Warm-up COP: SSH x 30; Good Mornings x 16; Imperial Walkers x 30;
• Select your rock
• Mosey with your rock back toward the flag – along the way called Superbowl – 28 Merkins
• Fence Chunkers – 20 reps = Patriots completions in first half
• Mosey to the Soccer Field sideline – a little lagniappe for YHC and Chaka as we grabbed an extra bench and carried it roughly 20 yards #EveryYardCounts #JustAskPeteCarrol
• Modified Carse (X-Fit Hero WOD) – going with the Patriot theme here: Start each round with a 50 yard Bear Crawl.
  • Super Bowl Called before the first Bear Crawl – 28 Merkins. #MumbleChatter:  I thought Seattle had a better defense, why did they allow 28 points?
  • Round 1: Squat Press Rock x 28; Bunny Hops IC x 28; Dead Lift Rock x 28; Box (Litrally a Bench) Jumps x 28
  • Round 2: Same thing, but 24 reps
  • Super Bowl Called – 28 Merkins
  • Round 3: Same thing, but 20 reps
  • One final bear crawl for good measure
• Back to the flag with rock in tow.
• More Fence Chunkers. Time only allowed for 8 reps.  Not sure what that represents….possibly the number of Seahawks that punched Gronkowski at the end of the game.
• Return Rocks
• Horse to stable back to the flag.

Moleskin

Great workout today.  I thought Rev was crazy for going with the short sleeves until 15 minutes in when I had to shed my overshirt.  There were definitely some good size rocks out there today (no matter how I try to word that, it just doesn’t sound right).  The Bunny Hops were much harder than YHC thought they would be.  Probably could have gone without trying to do them in cadence.  The intention was to do them over the rock, but that needed some modification by most.

Shout-Out

YHC led the shout out – Prayed for a specific request and gave praise for Root’s new job, even though it meant he couldn’t be with us.

 Announcements

• Wednesday – 5:30 @ The Birdcage (#BlueDogBeatdown)
• Friday – 5:30 @ Wolfpack Mountain (#RunninRoots)
• Saturday – 7:00 @ CP (#ManUpAndQ)

-Hawgcycle

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YHC is a St. Louis Cardinals baseball fan, so I was very excited when we named an FNG after Tito Landrum.  I was even more excited to see Tito when I pulled up at Rock City today.  For those of you not as passionate about Cardinal baseball, Tito Landrum is the man that filled in for Cardinal lead-off hitter and base stealing champ Vince Coleman in the 85 NLCS and World Series.  Coleman was hurt in the NLCS when he got ran over by the automatic rain tarp (no joke – check it out here http://www.captainsblog.info/2010/10/13/this-date-in-history-the-killer-tarp-and-the-cardinals-strange-1985-post-season/3161/. )  Anyway Tito Landrum filled in and was the best player on the team for the rest of the NLCS and the World Series.  So when YHC saw our Tito there today, I was certain that he could step in if I happened to suffer an unfortunate rock related injury.

The weather was perfect this morning: 50 and dry.  YHC barely arrived on time, causing Yankee to start creating a back-up plan.  Cobains, I’ll try to be earlier next time.

The Thang

• Mosey to the Rock pile for our Warm-Up
• Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings  IC x 15
• Select your rock and Mosey back to the flag – Start the mosey with a little Cusak action.
• 4 minutes of fence chunking, mixing up your rock usage.
• Mosey to the far end of the soccer field.
• LT. Dan – 1 squat followed by 4 forward lunges, 2 squats followed by 8 forward lunges,…end with 5 squats followed by 20 forward lunges.
• 6 MOM: LBC IC x 30; LBT IC x 30, Back Scratchers IC x 30; Hello Dolly IC x 30; Russian Twist IC x 30
• Mosey to the Ol’ Playground.
• 30 second Stations – 10 second Rest: Pull-ups, Rock Curls, Rock Benchpress, Rock Shoulder Press, Pull-ups.
• Mosey to the hill
• Hill work: 1 Rock Burpee, run over hill with rock to other side, 2 Rock Burpees, run over hill with rock to other side, …, end with 5 Rock Burpees
• Return rock to the rock pile
• Horse to stables back to the flag.

Moleskin

YHC felt like we had a pretty good pace going today.  RY confirmed that we ran 2.1 miles total with the rocks, which is an unofficial Rock City record.  I am glad we got in some Mary, as I feel like I have been neglecting her.  She served the purpose as I heard RY say she made him forget about Lt. Dan.

• T-claps to Tundra for Larry Birding it all morning even though he had the biggest rock.
• I would give T-claps to Yankee for manning up and carrying YHC’s rock back to the pile, but then I would need to call him out for picking such a little rock in the first place. So I just won’t say anything.
• Great to have another Uptowner out to the burbs, now we just need Metairie to represent.

Announcements

• Wednesday – 5:30 @ The Birdcage w/ Blue Dog?
• Friday – 5:30 @ Wolfpack Mountain #ReturnOfRoots
• Saturday – 7:00 @ CP (Peristyle)

-Hawgcycle

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It was colder than most of us were expecting this morning.  Tough morning to get out into the gloom.  It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself.  YHC arrived to see Amnesty’s Jeep in the parking lot.  As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig.  Then we saw Yankee’s Jeep pull up with Tundra to double the count.  Off into the gloom four strong.

The Thang

• Mosey to the Rock Pile for Warm-up
• Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
• Select your rock
• Mosey with your rock the bathrooms
• People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
• Mosey to the hill.
• Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit.  PAX begin at the bottom.  QIC calls out an animal exercise, e.g. bear crawl.  PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start.  We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
• Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
• Step-ups on the bleachers with Rock in tow. 15 IC each leg
• Continue Indian run to the Playground.
• Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
• Mosey to the football field for Mary
• 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
• Mosey to the shovel flag for Fence Chunkers
• Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
• Mosey back to the rock pile and drop of your rock
• Horse to stable back to the flag.

COT

Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish.  Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go.  Thanks for the reflection Amnesty

Moleskin

• YHC’s goal today was to cover some distance with our rock.  I feel good about what we accomplished.  Yankee’s uncalibrated Fitbit told us we covered 1.9 miles.  I think that is a stretch, but we did go farther than any Rock City work out before us.  Someday I hope to make the entire loop.
• The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
• Good to see Amnesty back after he went AWOL on Wolfpack Mountain.  Take it easy on that hammie brother.
• Always good to have Tundra pirogue in from the Bayou to join us.  He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
• T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.

Announcements

• Wednesday – 5:30 @ The Birdcage (Sweeper)
• Friday – 5:30 @ Wolfpack Mountain (sans Roots)
• Saturday – 7:00 @ CP (Peristyle)

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