Carrying your cross

“I believe God puts adversity in our lives not to hold us back, but to push us forward.  Adversity forces us out of our comfort zone to make us better and stronger.” – Dr. Gene Orlowsky.

8 men gathered for this downPAINment in the Gloom.  As the clock was approaching 530am, YHC thought we would have our “virtual” flag streak extend to three days, but Tool saves the day!  This was my VQ at this AO, and I was excited to get after it.  One of my favorite workout styles is cardio exercises while holding weight, and #RockCity is the perfect AO to incorporate this.

DISCLAIMER

The Thang:

COP #1 – IC: Warmup

• 15 x SSH
• 10 x Good Mornings
• 15 x Merkins

PAX to the rock pile to select their friend for the next 30 minutes.  YHC stressed the importance of picking a smaller rock for this beatdown (about 5 – 10 lbs).  Once you grabbed a rock, you would not drop it until the end of the rock cardio circuit.  After everyone had a buddy, we were off with a quick mosey to a grass patch.

COP #2 – IC:  Cardio Circuit – Part One

• 20 x Rock Jacks
• 20 x Rock Twist (10 each side)
• 20 x Rock Marches

Mosey for 2 minutes to another grass patch.

COP #3 – IC:  Cardio Circuit – Part Two

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

Mosey for another 2 minutes to another grass patch.

COP #4 – IC:  Cardio Circuit – Part Three

• 20 x Rock Hops
• 20 x Rock Knee Curls (10 each leg)
• 20 x Rock Shuffles

Mosey across the trees to another well-lit grass patch.

COP #5 – IC:  Cardio Circuit – Part Four

• 20 x Side Lunges w/ Jumps (10 each leg)… and w/ the rock
• 5 x Rock Chairs (Alt. Low Lunge Holds in between reps)
• 11 x Rock Low Squats and perform various moves that YHC calls out will still squatting

This marks the end of the rock cardio circuit.  A lot of #MidwifeNoises from the PAX after the 3-in-a-row Squat Jumps.  Mosey 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:
  • 30 x LBC’s
  • 30 x Flutter Kicks
  • 30 x Hello Dolly

Mosey back to the rock pile to drop off our friends… was it just me, or did your friend get heavier?  Then it was back to the flag.  The PAX killed this workout today!  YHC was not prepared to be around the flag with 10 minutes to spare, but after following Hawgcycle’s masterful backblast of “11 Habits of Partially Effective Qs”, I used Habit #8 to fill in the remaining time.

COP #6 – OYO:  Plank-o-rama

• High Plank, Right Arm Up, High Plank, Left Arm Up, High Plank, Low Plank, then 10 x Peter Parkers

Still 5 minutes to spare… I’ve been wanting to add a little yoga to my beatdowns for a while, but #Tclaps to Amnesty for bringing it up today.  Perfect idea with 5 minutes to spare.

COP #7 – OYO: Sun Salutations

• Round One: Sun Salutation
• Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
• Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

Finally! It was 615am. We finished with the Name-O-Rama, Shout-Outs, & Prayer (Courtesy of Bubba)

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