Looking at the Q list on Sunday, I saw quite a few blanks for this week (and for upcoming weeks – lots of opportunities, fellow PAX!!!). But I decided to take the chance to fill my name in for a number of them this week. First up, Rock City. I hope everyone enjoyed the relatively dry air – a delightful July break from the preposterous humidity!
PAX gathered around the VSF, and at 5:30 – we were off. In retrospect, I think I forgot the disclaimer. Oops. But out of the gate, we turn left rather than right. That caused some immediate grumbling. “What about my rock?” asks KimChi. “Does he know what he’s doing?” asks Walleye. “I just want to sing!” bellows Bogey.
COP #1: A clearing sorta near a bandstand, just off the path. Not really sure where we are, as we don’t normally go this way. But find an ant-free spot in the grass. Everything x25
- SSH
- IW
- Peter Parker
- Mountain Climber
- Parker Peter
- Plank Jacks
Continue our mosey through the uncharted lands at the south end of the park.
COP #2: The Playground in the land of far-far-away, or where-the-heck-are-we. Partner up for 5 stations (Welcome, Woz!!! Better late than never, and how exactly did you find us here???)
- 15 8CBBs as the timer. (All other stations AMRAP)
- Squats
- Derkins
- Pull Ups
- Lunges
Finish with 10 Burpees just because Kim Chi was acting sassy. Then hop back onto the path to continue the mosey through the wild unknown.
COP #3: The Shack. Oh, wait – I recognize this place. I think perhaps I can smell the rocks, we are getting closer! Grab a bench
- Channing Tatum x25
- Tatum Channing x25
- Dips x20
- Irkins x12
Water break, and continue the mosey. Bogey and Kimchi are out in front, they are definitely anxious to hit the rock pile.
COP #4: Grab a rock. Go as big as you want, we aren’t gonna mosey anywhere. Everything is in cadence, but YHC encouraged the PAX to focus on form rather than speed. (The Q took this advice to heart, and enjoyed calling out cadences faster than he was lifting….)
- Shoulder Press x15
- Curl x15
- Row x15
- On your 6 for Bench Press x20
- LBC x25
Repeat with x12 (with a few extra rows thrown in as “Tool Counts” – since apparently we weren’t doing enough reps for him). Then repeat with x10. Then return our friends to the pile and mosey back to home.
Finish with our countoff and name-o-rama. A few announcements of upcoming CSAUPs (Da Parish for a triathalon). Next week is Q School here at Rock City. Close with a prayer, asking for wisdom to use the gift of today effectively, in service of each other and our God. Ask for blessings of cures and comfort on those afflicted with illness.
We’ve got some Rock City VQs coming up in August! Looking forward to what StubHub and Milkman are preparing for us. Just be warned, gentlemen: The PAX at Rock City do not like things that veer from the tried and true… (like saving the rock pile for the end…)
Thank you for the opportunity to lead – even if in the wrong direction.
