Rock City was one of our many Q-less AOs on the list this week. Being the excellent AO Q that I am, I waited until midnight Sunday night before signing myself up to take it. I gave it some brief thought as I dozed off, and actually dreamt of some new exciting exercises – Quadraphilia with rocks anyone? Alas, upon waking I faced the fact that there would most likely be a small clan this morning, given that 1) It’s the day before a holiday and 2) no one signed up to Q. I decided it was a perfect time to do a half-murph. I wanted to see how long it takes us. Amnesty has an idea of making Pontiff the Murph AO and having Pax members opt for a Murph anytime they want, like when JV is the Q and you don’t want to do 45 minutes of Wall Sits, or when Amnesty is the Q and he leads us in the same workout he has led us in that last 12 times he’s Q’d as Bogey sings along to the 80’s Australian Pop emanating from Am’s iphone, and you want no part of that. What is the name of that workout? The Iron Eagle or the Steel Guitar or something like that. Anyway, I digress. I thought the optional Murph idea is worth trying so I thought I would get us used to it today by making it not so optional.
As I rolled in hot on the bike, I found 5 or 6 guys ready to go. More than I anticipated, but with a little creativity we could all find a place to do pull-ups. We completed my standard set of warm-ups, since I know Amnesty doesn’t like change: SSH x 25, IW x 20, and DQ x 15. Then we took off away from the rocks toward the playground about the same time the train released 4 or 5 more cars. There was a flurry of activity as cars screeched to a halt rutting up the local resident’s yards as middle-aged men in badass black slammed doors and hustled to join us. No way we are fitting on the pull-up bars now….about face.
A total of 13 men grabbed a rock (go big or go home – t-claps to Triple for taking me at my word – he stayed and went big) and circled up near the T-ball field. We completed 3 sets of the following: Shoulder Press (IC), Rows (IC), Curls (IC), Squats (IC), Calf raises (IC), and Dead Lifts (Down Up Cadence). 15 reps for the 1st set, 10 for the 2nd, and 7 for the last. (T-claps to Walleye for helping a brother out).
From there we moseyed half way back to the rock pile and got on a line. Sprint 60 yards, bear crawl 30 and mosey back to your rock for the prescribed exercise. Round 1 = 50 Bench presses, Round 2 = 40 Merkins, Round 3 = 30 Shoulder Presses, Round 4 = 20 Curls, Round 5 = 10 Burpees.
Drop off the rock and mosey back to the VF. Prayers for special intentions, safety during the holiday, and peace in our country. Thanksgiving for our freedom.
Moleskin
- T-claps to the Pax for showing up today. I was not expecting that many. It’s always more fun with a big number.
- There were some big rocks chosen today and a lot of sweat trying to lift them. T-claps for going big. We are getting stronger
- Good times at coffeteria this morning. I’ve been watching my macros all day. So far today – Carbs 33%, Fat 30%, and Protein 36%. Not sure what that last 1% MyFitnessPal? I’m scared to look.
- The Milkman continues to deliver – consistency is the key to success people. Pay attention to what this man is doing.
Thanks,
Hawg
Nothing more ‘Merica than lifting rocks around. Those Bear crawl sprints suck, which made it awesome!
That was my first Rock City, I normally work early Mondays. Thanks for making it memorable with the bear crawl sprints. Bear crawls and lifting rocks to make sure we really feel the BTTW monthly challenge!