The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q. Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.
A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:
Side Straddle Hops – 25x
Hillbillies – 25x
Peter Parkers – 25x
Parker Peters – 25x
Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.
Grab a rock from the rock pile and mosey to the football field for some fun. Pax line up on the goal line with back to the goal post and facing the other end zone. Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows: (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )
After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins. Lunge walk back to the goal line for more shoulder presses. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.
For active recovery – thanks Mahatma – run one lap around the track.
Back to the goal line for more rocks. After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers. Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.
Mosey back to the rock pile and the flag, but wait we did not have a flag this morning. We still knew where to circle up. Count off, Name-o-rama, special intentions, and Ball of Man. We named FNG “Frenchie” who was EH’d by Disclaimer. Great Monday with 17 Pax at Rock City!
Thanks to all for the opportunity to lead.
