2 years ago, YHC was introduced to Rock City by Bogey and Marlin. And over 2 years, YHC has grown to love the rocks. Though, no thanks to Triple Shift, YHC can no longer find the specific rocks he loves, as they have been buried beneath, below, behind TS boulders…. But the rocks are my friends. The rocks are a great way to start a week. Many a Monday has arrived at YHC’s house, and the thought of getting stronger with the Rocks has propelled me out of bed, helping to avoid the dreaded fartsack. And how the week starts dictates how the week goes. So what better way to start the week than with the opportunity to pick up The Rock.
6 veteran PAX joined YHC, to (unknowingly, perhaps) celebrate a 2 year anniversary. As with the 1 year anniversary, 1 year ago, YHC pulled back some of his favorites from his first Rock City workouts. Off to the Rock Pile!
But first, Burpees OYO for everyone while we wait for Marlin to finish getting dressed.
COP #1: Circle up to start the workout (while listening to Bogey and Hawg carry on about something or other, like a bunch of teenagers… Sheesh. Pay attention, guys!)
- SSH x25
- IW x25
- Peter Parker x25
- Nolan Ryan x15 (each side)
- Parker Peter x25
Go find your rock.
COP #2: Bloom where you’re planted. Always a favorite.
- Shoulder Press x16
- Curl x16 (I didn’t say “drop your rock” in between, Jingle Vader)
- Row x16
- Bench Press x25
- Repeat with x12 (and x25 Bench)
- Repeat with x8 (and x25 Bench)
- Repeat with x4 (and x25 Bench)
Amnesty grumbles about his poor shoulders. Typical.
COP #3: Lietuenant Dan, with a Rock
Mosey to the tree-lined field. 1x Lunge (both legs make a single lunge), 2x Squat. Repeat 2x/4x, 3x/6x, etc… Until you reach the fence at the far side. This better on your shoulders Amnesty?
Have a seat in the People’s Chair. After a bit, how about some shoulder presses? Stand up, Shake out. Do it again (though this time, we’ll mix in some curls)
COP #4: The Playground.
7 people, 7 stations.
- Burpees x12 (the timer)
- Throw the Rocks Over the Fence
- Merkins
- Sit Ups
- Swing Merkins
- Squats
- Pull Ups
Rocks make a lot of noise when they land on the sidewalk.
COP #5: Mary, con rocca.
Circle up near the rock pile to finish up with Mary. Use your rock as you see fit…
- Dolly x25
- Flutter x25
- LBC x25
- Rosalita x25
Back to the Flag for count-off, name-o-rama, announcements (VQ for 2 Utes this Thursday at Okwata!), and intentions (safe travels for Thanksgiving, gratefullness for the gifts we have received, blessings on a friend of Marlin’s in a serious car accident, Blessings for Brady and Tool)
Thanks again, gentlemen, for letting me lead. Here’s to many more years with the Rocks!
