We just celebrated five (5) nights at the beach for Thanksgiving and I was coming home on Sunday with the responsibility of Q-ing an early Monday morning workout. I normally have a full page ‘Weinke’ designed but figured I would just wing it because who really would be there on Monday morning after the Thanksgiving weekend. As I pulled up, a few PAX were there and then two by two they came in to make a dirty dozen. WOW! I guess we all ate too much turkey and needed to get some calories burned up. It’s 5:30 am and Rudy reminds me that it is time to GO!
I give a quick disclaimer and head out to the track and run around the back side and take the long way to the rock pile. Watch out for the water puddle!
WARMUP – Side Straddle Hop x 30 IC, Imperial Squat Walkers x 20 IC, and Plank Jacks x 20 IC.
Enough of the warmup. Grab a rock and head out to the football field.
THE THANG
- Burpee / Rock Throws – We line up on the goal line and I give instructions to make sure there is ample space between each PAX a couple of times with much mumble chatter. I explain the exercise of burpees / rock throws. Perform a burpee with your rock and as you stand up from the burpee, grab your rock and heave it forward and then walk to your rock and proceed with another burpee / rock throw combination until you reach the other goal line.
- Legs – After the Burpee / Rock Throws, we proceed to work on our hamstrings and lateral movements. Straight leg deadlifts with rock x 20 IC, side lunge with rock x 10 IC each side, single straight right leg deadlifts with rock x 10 IC, side lunge with rock x 10 IC each side, and single straight left leg deadlifts with rock x 10 IC
- FLORA – This is a partner exercise with 100 Merkins, 200 LBCs, and 300 full squats all done with a rock. Merkins – Partner 1 does 10 derkins on a rock while partner 2 holds in plank position (feet on rock) and flapjacks until 100 merkins are completed. LBC – Partner 1 does 20 LBCs with their rock over their chest while Partner 2 holds their legs six inches off the ground with arms extended holding their rock over their chest and flapjacks until 200 LBCs are completed. Squats – Partner 1 does 25 front squats with their rock while Partner 2 holds an Al Gore with their rock and flapjacks until 200 squats are completed. Due to the time, I had to cut it down from 300 to 200.
- Rock Webbs – With about 12 minutes left, I thought I could get this exercise routine done in time but I had to cut this one short due to Rudy and Hawgcycle’s reminder of Reluctant Yankee’s email of ending at 6:15 am sharp! Oh well, here we go. One merkin with hands on their rock and then move to a kneeling position and proceed to do 2 shoulder presses with their rock. The increasing sequence of 2 merkins with rock, 4 shoulder presses with rock, and so on till you reach 10 merkins with a rock and 20 shoulder presses with a rock. I had to cut it off at 9 merkins with only 2 minutes left.
We hurry back to the rock pile and mosey back to the flag. Countoff, Namerama, Announcements, and Special Intentions for Brady (Tool’s son) and all families with special needs children. Lord help us to be a positive influence for our wives, children, friends, and community in our BOM! Thank you for the opportunity to lead! Soli Deo Gloria!
