Can we get a new rock??

Hawg and I worked a secretive deal last night, which put me in line to Q today.  YHC had no problem coming up with a workout since the AO is one of my favorites.  A fresh face for the Pax showed up today, not so fresh for Cowbell & YHC… Starky (FNG) is one of our Ole Miss buddies. Tclaps for posting today Starky, and Tclaps Cowbell for the EH.   Anyway, let’s get to it… but first…

DISCLAIMER

Mosey over to the rock pile and circle up.

COP #1 – IC: Warmup

• 20 x SSH
• 10 x Good Mornings
• 10 x Windmills
• 20 x Peter Parkers

Pax selects their friend for the next 30 minutes.  Normally we try to get the heaviest rock possible and throw them around to show our manliness, but YHC stressed the importance of going with a rock about 5-10 pounds.. reactions from some of the Pax:

Heisenberg & Side Effects:

Starky, Rudy, Marlin, Snoball:

Jingle Vader & Cowbell:

Did they listen? We will find out shortly… Quick mosey to a grass patch in left field.

COP #2 – IC:  Part One

• 30 x Rock Jacks (I don’t think they listened to my advice)
• 30 x Rock Twist (15 each side)
• 20 x Rock Marches

Pax after Part One:

Mosey back to the rock pile to show mercy for the Pax.. 80% picked another rock.  The other 20% planked up, then it was off to another grass patch by the rock pile.

COP #3 – IC:  Part Two

• 20 x High Knees….. w/ a rock
• 30 x Rock Squat Reaches
• 10 x Rock Lunge Jumps

Mosey back to left field.

COP #4 – IC:  Part Three

• 20 x Rock Hops
• 30 x Rock Knee Curls (15 each leg)

Mosey across to right field to another well-lit grass patch.

COP #5 – IC:  Part Four

• 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
• 10 x Rock Chairs
• Rock Low Squats Progression: Pax perform various moves that YHC calls out while still squatting

Mosey to the first base dugout and circle up for the last time:

COP #6 – IC: Upper Body Circuit (3 rounds)

• 10 x Rock Bench Press
• 5 x Merkins

Quickly move to each exercise.  YHC couldn’t speak and get the cadence correct.. apologies.  Anyway, it was a burner… once done, mosey over to the playground and partner up for some pull-ups.

Set #1 – OYO: Pull ups & 6MOM

• Partner #1 performs AMRAP pull-ups while Partner #2 preforms the following ab exercises each round:
  • 20 x Flutter Kicks
  • 20 x LBC’s

Mosey back to the rock pile to drop off our friends… then it was back to the flag.  Once again, the Pax destroyed this workout today!  So with 2 minutes left, time for some yoga.

COP #7 – OYO: Sun Salutations (3 rounds)

Finally, it was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer.