Conditions: Thick Gloom, 52 degrees, 95% Humidity, Wind 2.0 mph from SSW
Ten men met in a thick fog for a Rock City 2024 Year End Review.
Warm-up:
• SSH x 20
• Abe Vigoda x 10 – We did them slooooow like they are supposed to be done
• Grass Grabbers x 10 – The natural follow-up
• Crab Cakes x 10 – Why do we just touch our knee? Can we change that in 2025?
• Tai Fighters x 10 – Quality stretch for the knee. Similar to the stretch you get from standing
The Thang:
Today was the 53rd Monday of 2024 and you are reading the 29th RC BB of the year. That leaves 24 Mondays without a BB. We did a burpee for each.
Moment of Silence for the Schaff Family, who were involved in a car accident and lost April Schaff at the beginning of the year.
Triple Shift’s Mini-Cooper. In February, Triple Shift wanted to do a Cooper (10 burpees, 10 Squats, 10 Merkins, and a 400m run, followed by 9 burpees, 9 Squats, 9 Merkins, another 400m run, continue counting down to 1 rep of each). A wet track thwarted his plans and he modified. Today we did the round of 10 and the round of 9.
We moseyed to the Rock Pile, remembering the time Fast Tax sterilized himself jumping the fence by the playground. We all took the gate by the parking lot.
Architect’s Manniversary Workout – We recreated a portion of this workout.
• Architect – 12 Thrusters
• Hawg – 12 Curls, Architect – 10 Thrusters
• Vagabond – 10 Lunge twists, Hawg – 10 Curls, Architect – 8 Thrusters
• Mr. Rogers – 10 Hell Raisers, Vagabond – 10 Lunge Twists, Hawg – 8 curls, Architect – 6 Thrusters
Mosey with the Rock to the Flag
Hand Grenada’s Rock Mile – One of the backblasts was a hand written note on the back of a McDonald’s napkin that someone found and entered into the computer for Hand Grenada. It detailed a mile around the track carrying the rock and doing exercises every quarter mile. We started with 10 chest presses, ran ¼ mile and did 10 OH Presses, ran ¼ mile and did 10 squats.
Mosey back to the rock pile where we dropped off the rock and walked backwards to the flag
NMM
Overall we had a good year at Rock City. I was pleasantly surprised that there were 28 completed backblast. I think most people would have taken the under on that number. We still have lots of room for improvement. As many of the men spoke about in the COT: let’s reach out and encourage the guys that haven’t posted in a while, let’s try to get new men to come out, let’s be more fit at the end of 2025 than the beginning, and let’s make sure that we are investing in ourselves and those around us throughout the year. There is no reason we shouldn’t have 20 men on the regular at Rock City. Let’s make it happen.
