Pre-Thang
8 PAX gathered in the moonlight gloom of the OM. It was nice to pull up and see the Rev making his way out to the burbs and to see Chard pulling a Kotter.
The Thang
- Gather at the track and mosey out near the tennis courts for our Warm-Up
- Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10
- Mosey to the Rock Pile and select your rock, then mosey with your rock to the flag football field for the next COP
- Rock COP: Squat and Press x 12; Cusak Squats x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12
- Mosey Cusak style to the restrooms – watch out for tree roots
- People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC; Rinse and Repeat. Grab your rock and head for some light.
- Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO. Pile the rocks.
- Boss Keane’s Rock Pile: Spread out in arms length next to Boss Keane’s rock pile. In cadence, first man picks up a rock and sets it down between him and the next man. Continue until rock pile has been moved to the end of the line.
- Come to find out, that is not where Boss Keane wanted his rock pile…move it back.
- I thought I said to move Boss Keane’s rock pile…Yes Boss
- What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back.
- Mosey to the hill and drop off your rock. Extended Mosey to baseball field for 6 MOM.
- 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30;
- Mosey back to the hill (running over it this time) Grab a rock and take it back to the rock pile. Mosey (horse to barn style) back to the shovel flag for COT
Moleskin
- Good to see the numbers increase for second Rock City workout
- A lot of #mumblechatter about the rock envy that Roots was suffering from
- YHC has never counted IC as fast as when we were in People’s Chair doing chest presses.
- T-claps to Amnesty for his second post. He wins the award for biggest rock of the day, making him the center of Roots’ envy.
- YHC can’t believe no one has seen Cool Hand Luke. Going to have to make that happen.
- T-claps to Rev, Chaka, and Roots for their race back to the flag.
- Remember the following in prayer: RY’s friend that lost their father; students, specifically those at Loyola and ASH as they deal with the stress of finals.
- T-Claps to RY for a great shout out
Announcements
- Wednesday – 5:30 @ The Birdcage (Rev is the Q)
- Friday – 5:30 @ Wolfpack Mountain (Roots is the Q)
- Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
- CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register – Join roots for his 12 mile warm-up.
-Hawgcycle
