Rock City has been a hot ticket the last few Mondays, with Uptowners and FNG’s alike arriving for a hot beatdown on muggy Monday mornings. No different today, with 15 men rocking Pontiff for a good sweat. A gentle disclaimer for our FNG, and off we go.
We took the usual mosey just past the Rock Pile for our warm-up COP:
SSH x 20 IC
Imperial walkers x 20 IC
Merkins x 20 IC
Windmills x 15 IC
Arm Circles 10 Forward, 10 Backward IC
Mountain Climbers x 20 IC
To the rock pile to grab a rock. YHC suggested just a medium rock today, so not to overheat with a bit of running. Then we mosey to the tree line along the running path for BLIMPS.
5 Burpees
10 Lunges IC with rock
15 Imperial walkers IC with rock
20 Merkins (without rock)
25 Presses with rock
30 Squats with rock
The we mosey to the Pontiff Hill for 11’s, to the chagrin of Cowbell.
Rock shoulder press on one side, run over the hill, Rock squats on the other side.
This sufficiently gassed YHC, so a little water break was in order.
Then back to the tree line for return BLIMPS.
5 Burpees, this time with a rock press (courtesy of Triple Shift and Mahatma)
10 Lunges IC with rock
15 Imperial walkers IC with rock
20 Merkins (without rock)
25 Presses with rock
30 Squats with rock.
Mosey to center field for some rock Mary.
Flutter kicks holding rock high x 20 IC
LBC’s with rock on chest (Medulla’s idea) x 20 IC
American Hammer with rock x 20 IC
We then returned our beloved rocks and ran back to the flag for count off, name-o-rama, announcements, intentions, and a prayer. Our FNG is a pastor who loves Alabama football, so the Pax named him War Eagle. Tool astutely noted that his neighbor was the original War Eagle, but has not ben out in over 2 years, so the name was repossessed. If @Reluctant Yankee finds this unacceptable, we will happily re-name him.
Thanks for allowing me to lead.
Walleye
