Eight men came out of the gloom to brave the slop at Rock City in a misty 57 degree, no wind morning. A few months back Tanner unveiled the 300! at Rock City, but it was the second part of a workout and was not completed. Such a challenging workout was definitely a keeper. YHC decided to start with the 300! to ensure it was completed. T-claps to Rudy for completing a 3-mile prethang.
Warm-up: SHH x20; Mountain Climbers x20; Arm Circles (10 forward, 10 backward); Imperial Walkers x20; and Grass Grabbers x15
The Thang
PAX carried rocks around a significant body of water to the 50 yard line and let them rest while we worked on the 300! PAX paired off at each side of the 50 yard line and each corner of the goal line. Each corner was assigned an exercise x 75 (for a total of 300), which included merkins, shoulder taps, big boi sit-ups, and jump squats. The 300! began with a clockwise bear crawl to the next corner. PAX 1 completed 10 burpees while PAX 2 worked on the 75 reps of the requisite exercise and switched until all 75 are complete (similar to DORA). Upon completion, the pair bear crawled to the next corner to complete the next exercise/burpee combination, all for a total of 200 yards of bear crawling, 300 exercises, and at least 40 burpees per PAX. YHC was the six, but T-claps to the group for planking and completing Mary at the 50 yard line while waiting.
With only a few minutes remaining, the PAX completed 10 of the following, in cadence, followed by a 20-yard suicide sprint and back to the 50 yard line: overhead presses, curls, chest presses, rows, squat presses, and triceps extensions. T-claps again for Rudy for completing the first 20-yard suicide run with his paperweight…I mean rock. He was able to throw it in his pocket on the run back to avoid injuring his back. He elected not to carry it on the remaining runs.
With only five minutes remaining, PAX returned their rocks and met at the flag. With less than five minutes remaining, 25 LBCs were completed so no one felt cheated.
COT: Count-off, name-o-rama, announcements (RRR wrap party on 2/29), and intentions (Rudy’s father, our deployed military, and the intentions we hold in our hearts).
T-claps to Logo. He continues to show up and doesn’t quit!
Post-Thang
Rudy was eager to complete another mile before leaving. He was able to guilty YHC into making the lap after fartsacking the pre-thang. We also remembered the flag! Thanks for the motivation Rudy.
Thank you for the opportunity to lead and being good follower. Because of F3 NOLA, I’ve pushed far beyond the arbitrary limitations I’ve put on myself. I’m in the best physical condition of my life!
