Brrrrr…. YHC woke up to a delightfully crisp 46 degree morning. Today is YHC’s 1 year anniversary with F3 (thanks again to Bogey and Heisenberg for dragging me out), and its been a great year. I’ve enjoyed the camaraderie, the workouts, the inspiration. Thank you NOLA F3 Nation.
For todays 1-year Q, I went back to my first Rock City sessions to pull some routines from the bag of pain dished out by today’s birthday boy: Hawgcycle. He was Q for my first 2 Rock City workouts (first time because Amnesty apparently fartsacked, though I didn’t know at the time what that meant).
COP 1: Off to the grass by the rocks for the opener. SSH x25. Then YHC decided to try something new – the Hillbilly Squats x20. YHC does not think that one will make a return appearance. Plank up for the rotation: Peter Parker, Mountain Climber, Parker Peter, Plank Jacks and Shoulder Taps all x20.
Grab your rock.
COP 2: Hawgcycle memory bank #1: Bloom where you’re planted. We aren’t moving for a while.
- Shoulder press x10, x8, x6, x4, x2
- Curl x10, x8, x6, x4, x2 (oh, hi Mav. Thanks for joining us.)
- Row x20, x16, x12, x8, x4
- Bench x20, x16, x12, x8, x4 (that cold morning dew felt great….)
COP 3: Mosey over to the flag football field for Hawgcycle memory bank #2: Lieutenant Dan with a Rock. Con Rocca, 1 Squat, 2 Lunge. 2 Squat, 4 Lunge. 3 Squat, 6 Lunge. Repeat until you reach the fence. That was further than it looked. At the fence, Hawgcycle memory bank #3: Jack (Rock) Webbs: 1 Murican (hands on rock), 1 Shoulder press (con rocca). 2x. 3x. 4x. YHC hears grumbling. Must. Persevere. 5x. 6x. YHC hears that 6 must be magic number. Nope. 7x. That’s the Hawg magic number.
COP 4: Circle of Mary. 2 (or 3) PAX off to foundry for 5 (or 10) Pull ups (timer). The rest of the group does Mary waiting for the return. LBC, Flutter Kicks, Freddie Mercury, Cockroach, Rosalita.
Time for Lieutenant Dan with a Rock back the other direction. Plank for the 6. Then hold it for a 90-second minute.
Return your friend, and mosey back to the flag.
Count off (13 at Rock City – nice showing gang!), Name-o-rama. Finish with our prayer. YHC thanks the group for the inspiration they have offered. YHC asks for blessing of God’s grace to use the gift of today to serve Him, and others. May all have a safe and happy Thanksgiving week.
