Front blew through last night, bringing with it a bit of a break from the summer humidity. Perhaps even a hint of briskness in the air. At the stop light on the drive to Rock City this am, I checked the Q sheet. “Oh great, I better think of something.” Shorty’s name was on the list, and we all know what that means….
5:30am comes, 9 PAX gathered around the flag. Tool decides to give us a moment to gather our thoughts on what to do next – so he bellows “10 Burpees On Your Own. Exercise.” Great, YHC thinks. Because I can always think better while burpee-ing. But with 10 Burpees under our belt, YHC leads the PAX on a mosey to the rockpile.
COP 1: Get the blood flowing:
- Windmills x15
- Arm Circles x15 each way
- Imperial Squat Walkers x20
- Plank-o-rama with Plank Walks, Plank Jacks, Peter Parkers and Mountain Climbers
Over to the rock pile to find your friend. Then Mosey to the playground.
COP 2: Audible! On the way to the playground, YHC sees the gate to the tennis courts. I’d often wondered where the gate was, but never actually looked for it. But lo’ and behold, there it was – calling us. So – head to the tennis courts! Everyone plank-up while YHC tries to figure out what we’ll actually do here…
Aha – Four Corners! Pax split into 4 groups and take their rocks to a corner. The rocks will stay put, while the pax mosey. 20x of exercise at each corner.
- Corner 1: Bench Press. Then Bear Crawl to….
- Corner 2: Shoulder Press. Then Crab Walk to…..
- Corner 3: Curls. Then Lunge Walk to….
- Corner 4: Rows. Then Duck Walk back to corner 1.
Fortunately for PAX, KimChi and TripleShift decided to bring their mammoth boulders to Corner 1. I don’t think they would have worked nearly as well at, say, Corner 2.
We got through 2 cycles. Then PAX were calling out for more, so 1 more time round the circle!
Gather up rocks and leave the tennis courts.
COP 3: Time enough for some pull up work. Pax split into 3 groups:
- Group 1: Pull-ups AMRAP
- Group 2: Dips AMRAP
- Group 3: The timer: a lap around the track.
Side note: its pretty impressive to watch Babyface knock those pull-ups out. Wow. Nice work!
One cycle through. Just enough time to get rocks back to their beds, and mosey back to the flag.
Count-off, Name-o-rama. Circle up for our prayers: thankfulness for our blessings, remembering those facing sickness – especially FracSac. Prayers for the Cheech’s family, and all of those impacted by that tragedy. Close with St. Ignatius Loyola’s Prayer for Generosity.
Thanks for letting me lead, and thanks for patience while I tried to figure out something new for us to try. Now that I know where the gate to the tennis court is, I think that may start taking a larger role in the RockCity workout.
Tclaps