6 men got off their 6 and headed to the #RockCity Gloom this morning. YHC was pleased to see two new faces to the #RockCity crowd this morning. Tool came out, which may have earned him the badge for posting at all four NOLA AOs. Zombie made a triumphant Kotter post newborn. After congratulating him we headed off to the rock pile.
The Thang
- Mosey to the rock pile for our Warm-Up
- Warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Plank Jacks IC x 30; Good Mornings IC x 15; Arm Circles IC x 30 (Forward x 15 and Reverse x 15)
- Select your rock. Then Mosey out to the flag football field.
- Rock COP: Squats IC x 12; Shoulder Press IC x 12; Dead-lifts IC x 12; Curls IC x 12
- Mosey to the outhouse.
- People’s Toe: People’s Chair x 45 secs followed by Toe Raises IC x 40. Repeato for 3 sets (Standard, Outward, and Inward Toe Raises)
- Mosey to the hill
- Sprint up and over the hill con roca x 6
- Cusak Run for 250 yards: PAX run single file with rock overhead (Lloyd Dobler style). Man in the back runs to the front Marble Rye style or rock on shoulder.
- 6 MOM: LBC IC x 50; Flutter Kicks IC x 40; Russian Twists IC x 20
- Mosey to the flag.
- Fence Chunkers x 20 or so.
- Cusak run to Rock Pile – 200 yards
- Horses to the stable.
Moleskin
We are gaining momentum out at #RockCity. 14 Pax may be a two-week record. If you haven’t tried it yet, you need to come on out.
Shout Out
We prayed for friends and family afflicted by cancer. Prayers for Amnesty’s friend that lost his Father. YHC shared Romans 8:31 – “What then shall we say to these things? If God is for us, who can be against us?” YHC was in my twenties when I realized that God is more than some ancient cosmic force, that He is a loving creator that cares for us specifically and that we can have a personal relationship with Him. Have faith that God cares for us and that His plan for us was created out of love. He is for us.
Announcements
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
Thanks Hawg for continuing to show me my weak areas….this time it was the Cusack run. Give me more until it gets easy. Oh look, I do have calves…thanks Hawg!