Solid showing on Monday at Pontiff, despite the rain. Eight men braved the iffy forecast to get the usual fix of F3 at Rock City. The scheduled Q was out with the flu (or maybe Saints game hangover???) so a few of us stepped in to sub. Here’s what went down:
Mosey to the rock pile, grab a rock, and head to the pavilion for cover.
Round 1, courtesy of Tool:
Warm-up consisting of IPW x25, Peter Parker x25, Arm Circles x20, Windmill x15, Hacky Sack x15, LS Squat x15
Rock Curl x20, RLSU x20, Rock Curl x20, LLSU x20
Then, a round of the yet to be named “sucky” circuit previously done a few times, but we altered it a bit. Three minutes of as many rounds of the following exercises OYO: SSH x6, Squat Rock Press x6, Bench Dips x6. Call out your count after each round. I think a few guys made it to 6 or 7. Rest with a countdown, then rinse and repeat. YHC forgot his watch and was fumbling with Marlin space-age apparatus so the timing may have been off. Either way it was good stuff. I’m thinking original mix of SSH, Squat Jumps, and Merkins is the way to go on that circuit.
Round 2, courtesy of Triple Shift:
Pair up for PAX #1 to knock out Back Extensions x20 hanging off of table while PAX #2 holds #1’s feet and Flutter Kicks. Flip Flop, then rinse and repeat with Hello Dollies on the second round. This seemed to use muscles that YHC didn’t know he had.
Rock Web – ascending reps of Merkin x1 and Rock Press x2, increasing the count by 1/2 each time until x10/x20 is reached. This was a doozy and proved to be a challenge to all. T-claps to Rudy and other PAX for finishing strong and doing full reps.
Round 3, courtesy of JV, who was eager to share some new exercises picked up at during his recent post at a F3 AO in North Carolina.
Monkey Humper x20?
“Go at it” with Hindu Planks(??) x20
Wife Pleaser x20
Good thing no one else was around to witness 8 grown men in these motions, in particular the second one.
Time was up so back to the flag.
COT to seal the deal. T-claps to Abacus on his second post and his quest to get back in shape after a 10yr hiatus from physical activity. YHC can’t recall much else other than the fact that he was the youngest PAX there. Not a bad morning for a bunch of almost old dudes.
Tool
