YHC is unable to do Mondays due to having to be at work early, where a 0630 meeting with the boss trumps F3. YHC once indicated that Rock City was out unless it was a vacation day or a Holiday. Someone was listening, and YHC ended up listed as the Q on Labor day. The participation was a little thin due to the college football kickoff weekend and it being the unofficial end of summer. Congrats to Mahatma’s 2.0 contribution to the amazing victory over Miami. #89Rocks
Five men was all that was needed to claim victory this day. YHC showed up a few minutes early and planted the shovel flag, then strategically placed some cones in the field inside the track. Someone needs to pay the light bill at Pontiff, just sayin’.
YHC gave a brief history of how Labor Day came about. It’s great to have a three day weekend, but what does it mean? Factories were full of workers as young as 5 years old in the 19th century, and labor laws were pretty much non-existent. We’ve come a long way since then, and Labor Day is now dedicated to the social and economic achievements of American workers. A massive Railway Union strike in 1894 affected the nation, and president Grover Cleveland sent in Army troops to break it up. Several people died during the riots, and then Congress passed a law making the first Monday in September “Labor Day” at the request of Grover Cleveland. It’s now the unofficial end of Summer. With the Pax history class complete, time for a brief disclaimer, and then mosey toward the rock pile for:
Warmup
SSH x 31 IC
IW x 20 IC
Plank-o-Rama (Rev Sox loves this)
Peter Parkers IC x 20
Mountain Climbers IC x 20
Parker Peters IC x 20
Time to get to work. This may be YHC’s third time at Rock City, but it’s Hokie Pokey’s first, so we need to make it memorable. The Pax is instructed to grab a rock, preferably a medium one that can be used for OH presses. YHC was counting on Triple Shift going big, and he did not disappoint. More on that later.
Mosey back to the big field inside the track where the cones were set up. YHC set the cones in the middle of the field as a reference point.
11’s
Starting on one long side of the field – 10 Curls
Mosey with rock to the other side (passing cones) – 1 OH press
Mosey with rock to middle of field where cones are – 10 low slow squats
9 and 2 then 10 low slow squats
8 and 3 then 10 low slow squats….
…..
1 and 10 then 10 low slow squats and finish at side where we started
Continue doing low slow squats while waiting for the six.
Short mosey to the track and drop your rocks for:
Bataan Death March “Rock City” style!
Here is where Triple Shifts big rock came into play. All rocks stay on the ground except for the biggest one. Line up in a single column, last man holds the big rock. When the pax begins to run, last man drops the rock, completes 2 burpees, picks up the rock and runs to catch up to the column. Upon reaching the column, the rock is dropped away from the column (safety first), then sprint to the front. As soon as the rock is dropped, the last man drops off and does 2 burpees, picks up the rock and repeats. Each Pax completed this evolution twice.
The Pax is instructed to grab their own rock and head toward the rock pile, but YHC stopped them just outside the area where the shovel flag is located. There’s is approximately 15 yards between 2 large trees where we did a rock lunge walk. YHC requested each pax to have the knee touch the ground for each lunge, or go as low as you can without injuring yourself. Once complete, mosey back to the rock pile.
Back at the rock pile, YHC saw one minute left, and couldn’t pass up the opportunity. Return your rocks, the do 10 burpees OYO.
Mosey back to the flag for COT
Count off, name-o-rama, announcements, intentions and closed with a prayer.
NMM
Rev Sox launches Fight Club at the end of Williams BLVD in Rivertown Wednesday. T-Claps to Rev Sox!
The West Bank Master Melvin continues Thursday at Mel Ott Park, T-Claps to those that have helped to launch it!
Since it’s a holiday, we talked about coffeteria, and YHC recommended heading to the place we have gone to in the past. War Eagle scoffed at this recommendation, indicating it would be CC’s or nothing at all! He followed this with the fact that CC’s gives free refills…..CC’s it is!
YHC is now a CC’s fan…..anyone know how we can get them to bid on the City Park Casino Building?
Thanks for posting with me today! SYITG!
