Cool Hands

6 men finally enjoyed some cool temperatures in the Metairie gloom.  I wander if it was as cool down south where our Audubon brethren met this morning.  Marlin biked in hot, YHC gave the disclaimer and we headed off toward the rock pile

We enjoyed a quick warm-up COP prior to selecting our rocks.  SSH x 30; Windmills x 15; Mountain Climber x 30; IW IC x 30; Jack Webb to 10  (Yeah that’s right.  We did Jack Webb in the warm-up)

Time to select our rocks.  YHC let the pax know that running with the rock would be minimal, so they could feel free to go a little bigger than usual.  With the perfect rock in hand we completed a Rock COP:  Squat Presses IC x 10; Back Rows IC x 15; Bench Press IC x 20; Squat Presses IC x 10; Deadlifts x 20; Toe Raises IC x 30; Repeat entire set

Next we set aside our rocks and hit the track, running to the far side playground (about 1/2 mile).  T-claps to Marlin for killing it. Once we got there we divided up into 2 groups.  One group does pull-ups while the other group had the count with the prescribed exercise:  Set 1 = 20 squats, flapjack; Set 2 = 15 Merkins, flapjack; Set 3 = 10 burpees, flapjack

We hit the track again to complete the loop and rejoin our rocks (another 1/2 mile).  T-claps to Shorty for killing it.  It was time for a little Boss Keane’s rock pile #crowdpleaser.  It’s impossible to put into words, so if you don’t know what it is, you’ll have to come out to #RockCity and experience it (or watch Cool Hand Luke and try to imagine what it could be).  We moved the rock pile 6 times.

We returned our rocks and ran horses to the stable back to the flag.  T-claps to Tool for being the lead stallion.

Reminders about this week’s workouts, t-shirt orders open until 11/20 and opportunity to grow your stache and/or donate to http://mobro.co/f3nola

Shout out emphasizing living Third – putting our creator first and community second, as well as prayers for family members.

Thanks for supporting RockCity.  We are building something great.

-Hawg

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