YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.
Warm Up
- Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
- SSH x25. Oh look. welcome to the group FastTax
- IW x20. That it? I think we’re all here. Any one else rolling in hot?
- Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
- Slllloooowwww Merkins x15
Grab a rock
Rock 11s
Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.
As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.
6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.
Leg Times
After working upper body, time to work the legs. Grab your rock and head to the pavillion.
- Right Leg Step Ups x15
- Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
- Monkey Humpers x25
Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.
Return Times
Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.
Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!
PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.
