A pax of 8 showed up in the glow of the super moon for a RockCity beatdown. YHC had earned a new toy from a recent trip to Troubled Waters and was excited to put it to use, along with a new 8-count exercise. I gave the disclaimer, warning that things could get sloppy, and we were off to the Rock pile.
Warm-up
SSH x 31 (IC); Imperial Walkers x 31 (IC); J-Lo’s x 15 (IC); Abe Vigodas x 10 (IC); Good Mornings x 10 (IC)
The Thang
Mosey to the open field to bask in the moonlight. We started with an introduction to the 8-count Rock builder, which is a curl, squat, curl, press. We did 10. Then I started rolling the COP randomizer given to me by the Troubled Waters krewe. We did 15 burpees (OYO), 15 Calf Raises (IC con roca), 10 lunges (IC alternating legs con roca), 15 squats (IC con roca), 15 burpees (OYO)
We then moseyed to the hill. There were cheers of excitement from the pax. Since I am leaving for Vegas in the morning, I had the number 21 in mind. We did 21s. (a modified version of 11s). 1 eight-count rock builder on the far side of the hill and 20 bench presses on the near side, carrying the rock over and back. Next iteration is 2 eight-count rock builders and 19 bench presses, etc.etc. and so forth until you reach 10 eight-count rock builders and 11 bench presses. Do as many bench press reps as you can until the 6 arrives.
We headed back to the moon bathed t-ball fields for Boss Keane’s Rock Pile – 3 reps. Where y’at Amnesty.
Return the rocks and mosey back to the VSF for COT.
Moleskin
- I got $50 that says there is a shovel flag in JVs trunk.
- Speaking of JV – 43 lb rock today. Day-um. Man not only posts more than anyone in New Orleans, he works out as hard as anyone else.
- I heard Rudy and Tool commenting on the 8-count rock builder, but I didn’t hear what they said, most likely because I’ve trained myself not to listen to Rudy when I am Q. I would suggest all future Qs do the same. Anyway, post your comments and suggestions below Tool and Rudy.
- Marlin thinks the Rock Builder is good for staving off dementia. That’s not nothing.
- Rev Sox is accelerating. His consistency is paying off and he is in much better shape than he was 3 weeks ago. So much so, that he is making comments to me about Greek present indicative verbs during the last iteration of 21. That’s unacceptable. I will make the workout harder next time. All apologies.
- Rudy is calling for all LSU fans to post at Rock City on New Year’s Day. I assume you can figure out why.
- T-claps to Woz for his post after completing the GoRuck Constellation over the weekend. Apparently it was fun, but not as serious as desired when you are a GRT vet like Woz. T-claps for doing it anyway.
- Christmas Party at Urban South Dec. 19th at 7:00 PM. Ms and 2.0s welcome. Bring a gift for Operation Sweet Tooth or have a gift shipped directly to Children’s Hospital via Amazon. Here are instructions. Children’s Wishlist
