Author: Heisenberg

Bogey was down range so YHC had his first first substitute Q.

Disclaimer

Warm Up COP – around the shovel flag

Arm Circles x 20
Imperial Walkers x 21
Low Slow Squats x 20
Calf Raises x 20
Side Straddle Hop x 20 – kudos to Maverick who stayed pure with my count – Dredd will be proud

Inspired by OBT  10 burpees then 9 burpees, then  . . . we moseyed, much to the delight of the PAX so 8, 7, 6, 5, 4, 3, 2, 1, will have to wait for another day.

COP – Rock Hill – encouraged to go big, we stayed close for three rounds of rock play.

Rnd 1

Rock Press x 15
Curls x 15
Rows x 15
Chest Press x 20

Rnd 2

Rock Press x 10
Curls x 10
Rows x 10
Chest Press x 15

Rnd 3

Rock Press x 5
Curls x 6
Rows x 10
Chest Press x15

Returned our rocks and happy to say no skulls were crushed in the gloom.

After a brief hallelujah run we moseyed to a field for some 11’s

11’s w/ Merks and Lunges  -Shorty set the pace and YHC brought in the six.

We then split into three groups using 7 burpees to keep count.  We were able to get in three glorious rounds. Burpees, Pull ups, LBC’s

Mosey for some Mary

LBC x 20
Pretzel Crunch x 15 each side
Hello Dolly x 20
Flutter Kicks x 20
Putins x 20
Mosey back for name o rama and  announcements.   FNG- Radar, who was a professional trainer, gave us some good tips on proper form for rows – thanks brother.  We tightened up for a ball of man with several prayer requests for those who are suffering and my personal request for several more months of cool, low humidity mornings.  Thanks for the opportunity to lead.

7 Strong Men showed up with some Bubba inspired unfinished business

We stayed in front of the flag for a little warm up

Warm Up #1

SSH x 11
Peter Parkers x 20
Arm circles x 20
Seal Jacks x 20

“When you come to a fork in the road, take it.” – Yogi Berra

We normally run to the right, but not today we headed away from the rocks and moseyed left and to the first shelter.

Push-o-rama #1

Merkins x 10
Dips x 20
Derkins x 5
Inclines x 20

We moseyed to a field for some unfinished business.

Unfinished business Part 1 – We ran out of time on Saturday with the Bubba’s Gen 2:24 inspired 24 so YHC decided we should finish it.

Starting with 12 LBC and 12 Squats we worked -1 LBC and + 1 Squat to 1 LBC and 23 Squats

Unfinished business Part 2 – Again due to time constrains we had an outstanding burpee ladder

We split into two groups one group did pull-ups while other group did 7 burpees we switched and then repeated with -1 burpee down to 1 for 7 rounds

Now that we were fairly warmed up we moseyed to the rocks

Rocks
Curls x 10
Rows x 10
Chest Presses x 20

Regrettably, that was all that time allowed for rock play.

Moseyed back toward flag stopping for Mary

Russian Twists – x 11
Flutter x 17
Hello Dolly x 13
LBC x 17
Dying Roaches x 8

 

Count down/Namorama

Announcements, forgot prayer requests, ended with Prayer for peace.

Lord, make me an instrument of Thy peace;
Where there is hatred, let me sow love;
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

Welcome FNG Professor

Out

 

At first it appeared YHC would set a new record for the smallest VQ, as Bogey and I watched the clock approach 5:30.  Then along came the Triple Threat –  Jingle Vader and two wheeling Hawgcycle.  We waited a few extra minutes by the virtual flag for the rest of the PAX that were surely stuck behind a long slow train, however rules are rules and off we went.  Let the VQ debut begin.

We moseyed off in the traditional direction for our warm-up.

SSH x 40, IW x 20, Arm Circles Small Front and Back x 20 , Arm Circles Big Front and Back x 10, Merkins x 20, Plank Jacks x 40

To the rocks we go…

The Pax was encouraged to select a reasonable rock as we would be lifting them over our heads. Hawg decided not to heed YHC’s advice and appeared to get his usual bolder from the big boy pile. Big Rock award goes to Hawg.

Rock Squats x 20 , Rock Curls x 20, Overhead Rock Press x 20

Mosey to a newly formed soccer field

RND 1 Squat -Curl- Press one continuous motion x 25 reps then run across field for 25 Peter Parkers and return

RND 2 Squat-Curl-Press x 20 sprint across field for 20 Peter Parkers sprint back

RND 3 Squat Curl-Press x 15 sprint across field for 15 Peter Parkers sprint back.

Mosey with rocks over for  three rounds of AMRAP pullups

We broke into two groups.

Rnd 1 Grp 1 Pullups AMRAP Grp 2 – Russian Twists – rotate

Rnd 2 Grp 1 Pullups AMRAP Grp 2 – Merkins – rotate

Rnd 3 Grp 1 Pullups AMARAP Grp 2 – LBC rotate

Enough with the rocks – deposit rocks

Maybe a first for Rock City we had a little Hallelujah run to get ready for some leg-o-rama.

Circle up for some low impact leg work – 20 squats x 10 sets with a short breather between.

Mosey back toward the start and stop for some Mary

Flutter Kicks x 20, Hello Dolly x 20, LBC x 20, Russian Twists x 20

Mosey back to virtual flag

Count down, Name O Rama (6>5) #StreakContinues, Shoutouts, and prayer requests – Bogey’s cousin.

We were thankful for Dr. King who made us a stronger nation and ended with the Serenity Prayer

We certainly had a more mature group than the Birdcage as the average age was 45+. #BeatThat

VQ – done.