Pre-Thang
It was time for YHC to get out of his Uptown comfort zone and have his first Q over in Rock City. The gloom was crisp as we set out to do some real manly tasks of heaving rocks around.
Warm-Up
Mosey over to the rock pile and pick out your favorite dead weight to haul around. Mosey with your rock a little ways:
- COP IC: SSH x 30, Rock Curls x 15, Rock Tricep Curls x 10, Slow Count Merikan on Rock x 15,
The Thang
Mosey over to the ant hill for some Rocky Burp, Merk, Press. Starting at baseball fence, carry your rock up and over hill to the track. Do one burpee with 6 Merikans and 6 shoulder presses. Carry rock back up and over hill to starting position. Perform a burpee with 5 Merikans and 5 shoulder presses. Rinse and repeat lowering count by 1 each round. Plank up once you finish.
Mosey over to the baseball field and partner up. Separate your rock and partners rock 25 yards apart. Shuttle back and forth with partner between rocks doing the following exercises:
- Wheel barrow with partner
- Boo Boo Bear Crawl
- Duck Walk
- Crab Walk
Each time you get to a rock you and your partner perform 10 (per person) overhead sit up with rock being handed off back and forth at the top of each sit up.
Mosey back to drop off rocks. Sudden change with 15 burpees. Sprint back to flag
Name-O-Rama: 8 men set out to conquer the rocks.
Shout Out: Prayers to Brooks for a hopeful final surgery, to Reluctant Yankee’s Aunt battling cancer, and to YHC’s Great Grandfather (a WWII Purple Heart Vet) who is being put into hospice for his final days. Thanks and gratitude for helping us to become better men and to keep us injury free.
