Black Jack 21
Everyone carries a weight round pontiff
Merkins
Squats
Lunges 1 is 1
Shoulder taps
Hillbilly 2 is 1
Bobby Hurley
Bleachers
Hip slap
Leg raises
Step ups
Nolan Ryan 1is1
Side lunges 1is1
Wife pleaser
Plank jacks
Squat kick 1is1
Big bois
Wall
Walk ups
Calf raises
Plank ups
Gazebo
1 leg power ups
Irkins
Flashers
With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!
With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.
WARMARAMA
Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.
THE THANG
Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.
Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.
We head back to the flag in the same fashion that we went to the foundry.
COUNTOFF, NAMERAMA, AND COT
Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.
53 degF 81% RH 4mph SE
Beautiful conditions for YHC’s Renaissance VQ
I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.
6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.
Disclaimer at 6:30 provided and to work we went.
Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)
11s of Motivaters and Burpees
Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
Mosey to the second trash can and back, some were brave enough to touch it
Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)
To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops
Traditional Sunday Mornings 3x
COT
RCR, OMM, IOM – just sign up, everyone needs a t-shirt
Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts
Happy to have the opportunity to lead. Look forward to more.
Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
SYITG
32 degrees this am. One last night of freezing temps. YHC was parked in by his son, so instead of the Mini, Rudy Jr’s Jeep was the car of choice. Gotta say – I love the heated steering wheel. 15 PAX (including 2 DR visitors) braved the cold to join up at the Mothership.
YHC had signed up for this Q on the hope that he would be celebrating the first Notre Dame National Championship in 36 years. Alas, while the Irish put up a good fight, it wasn’t meant to be. So the pre-planned Natty Q will remain on the shelf until next year. But YHC still brought the full Irish gear to stay warm and celebrate a good year.
The Thang:
Head to the Peristyle for some warm up exercises. The usual stuff. Some PAX grumbled that we didn’t do enough Peter Parkers, so YHC attempted to address their concerns with the Parker Peters.
Head to the Great Lawn to celebrate MABA by getting our 100 burpees in.
BUT FIRST: to please Catfish, lets go roll around in the frost covered grass for a quick round of X Factors. 12 PAX held a plank while waiting for Mayhem, Bongo and Triple Shift to decide to join on the grass (somehow, they thought “Circle up on me” meant “Go lie on the bricks over there”)
OK, back to the Thang. 10 rounds. Each round starts with 10 Burpees, then “mode of transportation” to the cones (about 40 yards out), followed by Mosey back.
Run, Nur (backwards run), Bear Crawl, Crab Walk, Lunge Walk, Duck Walk, Karaoke, Broad Jump, Partner Wheelbarrow (x2)
NEXT: Mosey over to the rocks and partner up. At this point, YHC owned up to the fact that these next exercises were untested, but he’d read about them online. Lets try it and see what happens. Each exercise for 90 seconds.
* Rock-passing Russian Twists
* Leg Circles around partner’s feet (i.e., you both do leg circles but don’t hit each other)
* Rock-passing Lunges (crowd favorite)
* Partner Squats (only about 30 seconds – this one won’t be seen again)
* Rock-passing Russian Twists the other way
* Rock-passing back-to-back Wall sits
* Might have been one more, can’t recall
Mosey back to the Flag for COT.
Several PAX praying for recent losses. Frac’s mom. Colonel Mustard’s good friend, Officer Bobby from SH, YHC’s FIL’s good friend Chip. It’s a natural part of life to be celebrated, but doesn’t always make it easier for those of us still here. Welcome them home, Lord. And grant us peace and serenity in their absence.
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
YHC woke up this morning to a weather report from his soon to be best man who said “it’s freezing rain, are we doing this?” The reply “of course. F3 is rain or shine.” Today being YHC’s second Q and the day of the big ask, decided to keep it simple and do another Mogadishu Mile to remember the fallen of Blackhawk Down. It was rainy but warm and 9 HiMs started out for the warmarama and then to the thang.
Pick up a rock, get to the gazebo
4 rounds:
19 ground to overhead
19 front squats
19 push-ups (one hand on the rock, then switch so 38)
15 burpees
run a 1/4 mile.
All this was done with smiles and joy and the promise to show up this afternoon and try to talk some sense into my future fiancé. It’s a great day to have a great day, gentlemen.
COT and Announcements as well as a welcome to FNG, Freaky Fast who drove 12 hours yesterday for the occasion.
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.
Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW
Ten men met in a thick fog for a Rock City 2024 Year End Review.
Warm-up:
• SSH x 20
• Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
• Grass Grabbers x 10 – The natural follow-up
• Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
• Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing
The Thang:
Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.
Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.
Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.
We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.
Architect’s Manniversary Workout – We recreated a portion of this workout.
• Architect – 12 Thrusters
• Hawg – 12 Curls, Architect – 10 Thrusters
• Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
• Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters
Mosey with the Rock to the Flag
Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.
Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag
NMM
Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.
17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin
Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles
First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday
From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five
for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats
We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday
Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!
YHC was not in the mood for running…seems to be a theme lately.
Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.
Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.
Rocks selected –
R1 – 12 Thrusters
R2 – 12 Curls, 10 Thrusters
R3 – 12 AHammers, 10 Curls, 8 Thrusters
R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls
Replace Rocks and CoT.
Prayers for the Holidays and Great to see Gumbo join us!
