YHC went to coffee the Friday before and in the middle of a conversation @Fast Tax, simply said “When was the last time you Q’ed Rock City”, YHC responded, it’s been a while? Ok, you are the Q this coming Monday. YHC, was like OK, sure.
YHC showed up a few minutes before 5:30 and greeted all PAX gave the disclaimer and mosey to the Rock Pile for warm-ups.
Warmup:
SSH
Hillbilly
Abe vagodas
Self-love
Peter Parker
Mountain climbers
Arm cycle
The Thang:
YHC instructed all PAX to grab a Rock don’t go too heavy We will be using them ALOT!
Thang 1:
Dora
Curls 50
Rows 100
Squats 150
PAX 1 ran to the end of the parking lot while PAX 2 performs the exercise.
Thang 2:
Circle workout – YHC assigned each PAX to 1 station having a total of 8 stations and instructed them to pick an exercise for that station and to do the exercise until another PAX relieves them.
The 8th PAX/ 8th station would do 10 Merkins then run to the first station. The PAX at the first station would run to the 2nd station and start doing the exercise of that station until the next PAX relieves him. The PAX at the 2nd station will repeat the process at the next station and PAX continues to go around until each PAX returns to his starting station.
8 Stations
1st Merkins (the count)
2nd Rock overheard leg lift
3rd Man makers with rock
4th Triceps
5th J lows
6th Curls with overhead
7th Calf raises
8th Absolutions
Mosey to the Rock Pile return Rocks and do a little Mary.
Back to Flag:
Announcements
Prayer
