It was colder than most of us were expecting this morning. Tough morning to get out into the gloom. It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself. YHC arrived to see Amnesty’s Jeep in the parking lot. As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig. Then we saw Yankee’s Jeep pull up with Tundra to double the count. Off into the gloom four strong.
The Thang
- Mosey to the Rock Pile for Warm-up
- Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
- Select your rock
- Mosey with your rock the bathrooms
- People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
- Mosey to the hill.
- Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit. PAX begin at the bottom. QIC calls out an animal exercise, e.g. bear crawl. PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start. We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
- Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
- Step-ups on the bleachers with Rock in tow. 15 IC each leg
- Continue Indian run to the Playground.
- Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
- Mosey to the football field for Mary
- 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
- Mosey to the shovel flag for Fence Chunkers
- Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
- Mosey back to the rock pile and drop of your rock
- Horse to stable back to the flag.
COT
Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish. Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go. Thanks for the reflection Amnesty
Moleskin
- YHC’s goal today was to cover some distance with our rock. I feel good about what we accomplished. Yankee’s uncalibrated Fitbit told us we covered 1.9 miles. I think that is a stretch, but we did go farther than any Rock City work out before us. Someday I hope to make the entire loop.
- The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
- Good to see Amnesty back after he went AWOL on Wolfpack Mountain. Take it easy on that hammie brother.
- Always good to have Tundra pirogue in from the Bayou to join us. He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
- T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.
Announcements
- Wednesday – 5:30 @ The Birdcage (Sweeper)
- Friday – 5:30 @ Wolfpack Mountain (sans Roots)
- Saturday – 7:00 @ CP (Peristyle)
