Back from Canada after a weeklong hiatus, YHC was ready to get back in the saddle. 7 days is enough to enable one to forget just how oppressive August humidity can be in the south. Feeling like a weakened northerner, unable to face the Southern Summer, YHC decided to dress the part – so for today (and today only), Union General Ambrose Burnside made an appearance at Rock City.
As the gloom lifted – PAX appeared, crawling out of every nook and cranny at Pontiff playground. First there were 5. Then 8. Then 11. Uptowners made the long Trek. The clock steadily ticked towards 5:29 and the PAX just kept appearing. 5:30 – and BAM, 19 PAX set off down the path.
Warm Up
Assume the position. Plank position.
- Peter Parker x25
- Parker Peter x25
- Mountain Climber x25
- Plank Jack x25
Recover. Just kidding. Back to Plank.
- Shoulder Taps x25
- Floyd Mayweather x25
Recover. For real. Now go get a Rock.
At this point, YHC owes Bogey an apology. I heard grumbling about lack of guidance on rock size selection. Who else would grumble, I thought? So I blamed Bogey. But alas, it wasn’t him. The grumbler still remains anonymous. Probably an uptowner.
The Thang. 11s
Mosey to the tree-lined field. Line up in the middle, facing West. We’ll do 11s.
- Burpees on the West side (starting at 1, heading up to 10).
- West to East run: stop at your Rock for 11 Shoulder Presses
- Squat Jumps on the East side (starting at 10, heading down to 1).
- East to West run: stop at your Rock for 11 Curls
When finished, PAX joined the circle for LBC waiting on the 6.
Hydrate. Can’t emphasize this enough over the summer. Stay hydrated. Quick water break at the Gazebo.
Change of Plans. Right, the Gazebo. I’d forgotten about that. Since we were all there (except the few left by the rocks because they didn’t want water), we grabbed some bench. (the other 4 brave souls began running over)
- Right Leg SU x25
- Irkins x20
- Left Leg SU x25
- Derkins x15. And those last 2 were killer for the Q.
Grab a spot on the wall for a rest. People Chair.
- 90 seconds. Up and shake it out.
- 60 seconds, with Air Press x15
Mosey back to your rock. Bring the rock back to the pile (pressing, curling, overhead carrying while moseying). Then back to the flag.
Wrap Up: Count-off. 19 PAX, a new rock City record! Great to see all of the new faces out and about. Keep EH’ing – bring F3 with you wherever you go! Announcements of upcoming races and events – Next Gen Gala on August 24th. Keep up the great work, Babyface! Finish up with prayers. All: remember Rev Sox’s father in your prayers. Losing a lifelong friend and partner cannot be easy, Sky Q: please grant Mr. Rev Sox the strength and comfort to persevere and grow.
Also – thank you all for the prayers and support you have offered me over the last weeks. My sister has a diagnosis, and its really the best possible outcome: stage 2a Hodgkin’s Lymphoma, nothing below the diaphragm. That all means her condition is very treatable, with a great prognosis. Still a long road, and several chemo treatments yet to come. But this is the best outcome we have been hoping and praying for since the initial diagnosis. Thank you all again!
