Q list had Rudy scheduled for this Monday and YHC for the next, but that date was looking iffy. After working a trade over the weekend, it meant YHC would be leading Rock City sooner than later. Knowing it would be hard to deliver a beatdown that tops Rudy’s iconic Fighting Irish themed workout of years past or the recent 40’s on the levee, YHC brainstormed up a few ways to appease the PAX that were expecting their favorite ND alum instead. Here’s what we did:
Mosey to the usual area for a warm-up COP:
- IW x25
- Abe Vig x10
- Arm Circles x10
- Burpees x5
- Burpees x5
- Burpess x5
- Burpees x10 #crowdpleaser
Grab a rock good for curling, hold it overhead, and meander over to the track/field for COP #2 to work on the guns:
- Curls x15
- Rows x15
- LS Squat x20
- Curls x12
- Press x12
Partner up along the back of the end zone for 3 rounds of:
- Partner 1 runs to opposite endzone, knocks out 5 Burpees, and runs back (Timer) while
- Partner 2 cranks out x10 Curls, x20 LBC, x10 Curls, x20 LBC,…..
T-claps to Abacus for the burst of speed on the final run! #beastmode
Next up would be yet another crowd pleasing circuit, hopefully way better than whatever Rudy had in store. Here we circled up for (2) 3 minute rounds of “The Suck” which consisted of as many rounds as possible of SSH x6, Merkin x6, Squat Jumps x6, rinse and repeat for 3 minutes, calling out your count after each round. Despite the one minute break between rounds, the grumbling never really subsided. Once done there seemed to be a harmonious feeling of accomplishment. T-claps to the PAX for pushing hard.
Grab your rock and start heading back to base, knocking out shoulder presses along the way. Circle up for one last COP:
- Flutter Kicks holding rock x20
- Penguins x20
- Wife Pleasers x20
- Curls x15
Head back to the rock pile but first, SUDDEN CHANGE – Shoulder Press x10.
Mosey back to the flag with one minute left for some hip flexor stretching.
COT to seal the deal.
Hopefully the PAX enjoyed this more than the Hamlet themed stuff Rudy probably would have subjected everyone to.
Thanks for letting me lead,
Tool
P.S. – I had to pick on Rudy since he heckled me for the untimely backblast
