It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
After disclaimer, we headed to the rock pile.
Warmups consisted of:
o Abe Bagodas X 10 IC
o Matt Biondis X 20 IC
o Seal Jacks X25 IC
o Mountain Man Poopers X10 IC
o Swan Dives X 10 IC
After med-heavy rock selections, we headed to the field.
The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.
Colt 45s (basically a broken down curl) were next, with rock IC: 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.
Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).
The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
Sequence OYO but plank after each sequence until last Pax completes:
o 100 yard dash, 100 SSH, run back to goal line
o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
o 50 yard dash, 50 BBS, run back to goal line
o 25 yard dash, 25 merkins, run back to goal line
o 10 yard dash, 10 Burpees, run back to goal line
Then it was back to the rock pile.
With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.
Thanks for the fellowship!
SYITG
