F3 New Orleans

Tag: Rock City

  • Clap On….. – from Mahatma

    Train delayed – YHC got to the field with Boo Boo taking the leading with SSH hops then creatively hopping out while YHC when in.

    Warm up continued
    Mnt Man Poopers – pax clap
    5 burpees
    Abe Vagoda – pax clap
    5 burpees
    Parker Peter – pax clap
    5 burpees
    Peter Parker – no pax clap

    Recover 2 lines formed Indian Run round the track in opposite direction met back cntr of the field. Then in 2 lines run to pull up bars 2 rounds of 3 head to rock pile

    Pick medium to larger than normal rock
    Rifle carry to the tree line then bring rocks to center of field.
    1771 always adds to 8
    1 V-Up 7 Jump Squat
    Run to cntr 5 squat press
    1 Jump Sqt 7 V-Ups
    Run to cntr 5 front raises
    Continue this until the numbers flip

    Once complete carry rock to parking lot

    365
    3 rounds
    6 curl squat press (in cadence)
    5 x 2 yards 10 bear crawl out then walk back

    (2) 6 pax circles
    All Day Baby
    All pax hold rocks overhead while each pax heads to cntr of circle perform 2 man makers continue until all pax completes
    Rinse and Repeat

    Rtn to rock pile head back to the flag

    COT

  • F’n A.L.A.R.M.S. Blaring – from Mayhem

    YHC arrived early to assess the grounds and avoid a train delay. Committed to keeping the PAX off the hill and out of the grass for the most part.

    Flag planted by @Fracsac, disclaimer given, mosey halfway to the rocks. Warmup location reminiscent of where @Mahatma took us my first day ever posting 11/28/22.

    Warmup included SSH, AV, GG, Arm Circles, Reverse Arm Circles, PP, PP. 10 burpees OYO. No clubbin’ to @Charmin’s dismay.

    Mosey to the rock pile. Medium rock selected and head to the parking lot.

    Three rounds of A.L.A.R.M.S. ensued (Arms, Legs, Abs, Run, Merkins, SSH):

    Round 1
    A – 50 curls with rock
    L – 50 squats with rock
    A – 100 LBCs
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 2
    A – 50 shoulder press with rock
    L – 30 lunges with rock, 2 is 1
    A – 100 flutter kicks, 2 is 1
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 3
    A – 30 triceps with rock
    L – 50 calf raises with rock
    A – 50 big boy sit-ups
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Return the rocks, penguins, one-legged wife pleasers. Mosey to the flag for CoT.

    @Fracsac reminded @Kenna Brah not to forget to set his ALARM in the future. To which @Kenna Brah decided to give YHC an ‘F’ for Q… “F’n A.L.A.R.M.S. Blaring”

    Let’s all keep @Macgyver in our thoughts and prayers.

    Thanks for posting with me! My 2nd Q and 17th post in 2023!

    SYITG!

  • Dora 1-2-3 on 1/23 – from Rudy

    YHC has Q for 3rd time in rapid succession. Much grumbling ensued. I think I offered a fake promise of No Burpees. But I had every intention of burpeeing through the morning. Disclaimer and head to the field for warm up. Immediately Charmin starts with “Waaah! I want Rocks!” Quick warm up, then time to get busy.

    January 23rd. 1st month, 23rd day. what else has those numbers? RIGHT – Dora! Count-off to find your partner, then to the sidelines. 100 burpees, 200 merkins, 300 squats. PAX 2 runs back and forth across the field.

    Finished up right on 6am, lets get over to the rocks. Time for…. Yup, another Dora 123! Different partner. 100 Shoulder Presses, 200 Curls, 300 Flutter Kicks. PAX 2 is holding their rock up while PAX1 completes 10/20/30 reps.

    Back to the flag with 3 mins to spare for some Mary. PAX disputes that Scantron’s choice of J-Lo counts as Mary, but we did it anyway.

    CoT with War Eagle praying us out.

  • Rock the Route 66 – from Fracsac

    YHC saw the Rock City Q spot open and having not led at that AO for some time signed up.
    Weather was 54 degrees with a cool breeze, but not cold. Track was very wet from earlier rain, so no go there.
    Disclaimer given and mosey to the rock pile for warm up. Regular stuff with one set of 4 burpees OYO and one set of 5 burpees OYO. No clubbin this day, packed agenda!
    Grab a rock and head for the cones set up. Route 66 with Burpees and rifle carry between cones. Cones took pax to the parking lot.
    10 rock curls, run to gym and do 5 Burpees. Complete 5 rounds increasing curls by 5 each round. That’s 25 more burpees.
    Return the rocks and circle up for ring of Fire. 2 rounds of 6 Merkins each. Mosey back to flag.

    COT

    NMM

    – YHC really threw the group off with the count off in the beginning. The pax were sure their number would have some meaning and would be called upon. Maybe next time, or maybe not…..
    – There seems to be 2 schools of thought in the Route 66, especially when burpees are part of it. The first is start at 1 burpee and end at 11. The other thought is to start at 11 and finish with 1 burpee. Which school are you in?
    – Mondays suck, especially after a Saints loss. F3 makes it all better! Thanks for posting with me.
    – That was 100 burpees today, some did more. It’s not too late to jump on the 3100 burpees for January train…..check out the Iron Sharpens Iron Slack channel for more info.

    SYITG

  • You can’t Squeeze the Charmin – from Mahatma

    It’s Sunday New Year’s Day pax scattered here, there and everywhere except no Q for RC on Monday….done and there is a plan. Pulling up hot at the last minute (damn 1st fail of my 2023 resolution) YHC jumps out to join the crowd of pax waiting for direction. Quick disclaimer and focus point “reflect to impact reflex”

    Mosey to the parking lot outside the field Warm Up:
    Scantron Stretch rinse and repeat
    Side lung
    SSH
    Scorpion kicks
    Shoulder taps

    Mosey to bleachers near back of the playground.
    5 rounds with good form
    10 Carolina Drydocks
    20 LS Squats
    30 V-Ups
    Ascend the bleachers to the top and back down. Rinse and repeat

    Once complete run the maze continuously until all pax complete and the 6 joins the group and does 3 laps.

    Mosey to the mini levee – line up shoulder to shoulder – Indian merkin ladder with hand slap between pax

    Line up Indian run to the gym
    2 rounds of handrail squats

    Climb the stairs and find some wall – sit a spell – YHC attempted to provide instructions as to form where you feel the burn in your thighs. Running man to air press back to running back to air press.

    Line up Indian run back to the flag.

    COT – focus on the need for leadership Q commitment. Bolt step up and recruited several new pax to fill open slots on Friday for VQs. He held them after and told tales about El Diablo haunting them unless 100 Burpees are some entwined into the Uptowner beatdowns. To this I say what ever it takes to file the slot. Take time this early new year to reflect on those areas of your life you want to change so to avoid the dreaded reflex of years past!

  • 12×12 – Animals on Parade – from Rudy

    Typical December am at Rock City: foggy, warm, mosquitos. Good stuff. 7 PAX in the gloom expected Hawg to lead them, but alas they got Rudy instead. Mahatma could be heard audibly groaning, muttering “I shoulda gone to swolefest.” Disclaimer given, off to the rock pile. Lots of new-ish faces at Pontiff perhaps had no idea that they should expect better. Great to see Pool Boy bringing in the new faces – Buxton and Mayhem!

    Warmup with SSH (Fast Tax insisted on doing them in opposite cadence. I think that was his protest against a Rudy-Q). Some Grass Grabbers, Abe Vigodas, Peter Parkers, Parker Peters. Grab a rock and head to the football field.

    The Thing: YHC dug way back in the Backblast archives looking for inspiration. Found a Hawg Q from 2015 that served as the basis – animal walks and exercises. Modified to reflect the date (12/12) led to this:

    Line up the rocks at about the 25 yard line. We’ve got 12 sets. Each set is an animal movement from the goal line to the rocks, then a set of 12 exercises, then return to the goal line.

    Round 1: Bear Crawl with Thrusters
    Round 2: Crab Walk with BBSU
    Round 3: Duck Walk with Burpees (with a jump-over the rock)
    Round 4: Inchworms with 8 Count Brick Builder
    Round 5: Frog Jump with an unnamed combo – bench press, but the rock starts over your head
    Round 6: Ape Walk with Lunge and Twist

    Then we repeat, but with the animal walk reversed: Crawl Bear, Walk Crab, Walk Duck, Worm Inch (i guess?), Jump Frog and Walk Ape.

    Ran out of time, so we didn’t get the last set of Lunge & Twists. Gotta get the rocks back to their home and return to the flag.

    Random Musings:
    * Mahatma and Fast Tax set the pace. By a healthy margin. I hope they got a lot out of the planking. Next time – they have to go 35 yards instead of 25 yards.
    * Great to see the new guys pushing through. Buxton in particular – never failed to actually sprint back to the goal line. All of us can learn by that example
    * War Eagle complained about the mosquitos. I mean, they were bad. But seriously?
    * But Kudos to War Eagle as well – finding a way to modify and push to accomodate an injured wrist. Way to keep moving!

  • Wherefore Art Thou, Macgyver? – from Rudy

    5:29:30 – 9 PAX in the gloom start to realize that our designated Q – who so so boldly announced his Q intentions to the world (or at least to slack) – was going to no-show. YHC looked around and saw Mahatma getting ready to claim the Q. As YHC has experienced the Mahatma Q, I spoke up and grabbed it just in the nick of time. I think I heard Mayhem whispering “Whew…”

    BTW – Welcome back to the fold, Babyface! Great to see you in the gloom!!

    With the disclaimer given, the PAX were off to the rock pile. Quick warmup with some SSH, IW and such. Gives YHC a few moments to formulate a plan – lets grab a rock and head to the football field.

    Midway to the football field, YHC called an audible and stopped by the playground. 5 stations of Pull Ups, Merkins, Squat Thrusts, Burpees and LBCs. 2 rounds through, while TripleShift showed up just in the nick of time (i.e., 15 mins late).

    Next up – off to the field. Start with a Dirty MacDeuce. We were short 1 rock, so whoever was rock-less for an exercise would just do burpees while everyone else exercised.

    Round 1: Shoulder Press (mahatma drew the short straw). Then lunges and LBTs. 1 Lap.
    Round 2: Curls (Triple got it), Slow Squats (Hand Gernada was burpeeing), Flutter Kicks. 1 more Lap

    Mahatma had now had enough and demanded that a REAL Q step up. So Mahatma took over. All Day Baby! Everyone lift rocks overhead. We’re 1 short, though??? No big deal – 1 PAX to the middle for 5 burpees, then pass off a rock. Can the PAX keep the rocks overhead while we get through all 50 burpees? All PAX but 1 (“Rudy”) made it.

    Line up for a Merkin Lineup. shoulder-to-shoulder, Lotsa merkins, side crawling, hand slapping fun.

    Creative stuff, Mahatma!

    Return the rocks, some last Mary and back on our horses to get to the flag.

    COT, Announcements and Prayers. Thanks to all for giving us the chance to lead!

  • From Silence to Mayhem-2 – from Mahatma

    10 pax, including an FNG (Kyle) gathered to start the road to recovery – from the gluttony of the extended Thanksgiving weekend. No doubt YHC was confident it would not be a solo calorie burn as Hokie texted his committed presence while in route. After a quick disclaimer and a short mosey to an opening just of the track there was a quick stretch and warm up.

    Then to the surprise and delight of the pax, YHC gave calming instructions that for the next 10 minutes the work would be in silence, simply follow whatever exercise YHC was performing – SSH – Vups – Merkins – Squats – Burbee – Mnt Climbers – Toy Soldiers – LBCs continue to rinse and repeat as YHC continued.
    Complete mosey to the rocks, get one and line up for Indian Walk to the Hill.

    Split up 1/2 & 1/2 – drop rocks on either side meet on top for the instructions. It started as a 1771 where 2 exercises were to be done crossing to either side each time crossing either perform 5 merkins or 3 burpees – YHC intended for 3 rounds that included a bear crawl around the base yet his ability communicate clear instructions was a clear failure and slice of humble pie. The pax vocalized this clearly yet attempted to follow the folly of Mayhem even to give it a 2nd try. YHC accepts the failure as a learning experience and challenge to come up with better plan for a future beatdown!

    Grabbing our rocks we headed to the pavilion YHC spirts were lifted as comments were made that he came close to other highly respected HIMs who try to implement creative pax activities therefore taking our comfort zones to new levels. (Mahatma’s Mayhem will return for a 3rd attempt!)

    5 box jumps followed by a burpee x 5. Fast Tax was determined to put perform the pax by increasing his burpees with each round so 5BJs 1 Burpee then 5BJs 2 Burpees and so on……hard charger!

    25 leg lifted rock chest press
    20 WII sit ups

    Return the rocks.

    COT Kyle was tagged with the name “Mayhem” in honor of him holding his composure and seemingly gleefully for a return!

    Prayers or gratitude, grace and humility of service.

  • Ultimate 5K – from Klinger

    Ultimate 5k

    Today was the first use of what I called “Klingers revenge” but sounds better as the Ultimate 5k

    16 people showed up got a quick warm up with some merkins and side straddle hops
    Followed by some movement prep
    Work out follows
    100m run
    10 merkins
    100m run
    10 burpees
    100m run
    10 squats
    100m run
    10 big boy situps
    Times all that by twelve and you get the ultimate 5k
    I knew it would be super challenging and some big kudos to our regular over achievers making us all look bad Hawgcycle Mahatma and Rudy