After an abbreviated warmup, YHC chose three stations for a roundrobin of several exercises increasing by 3 @ each station each round. Merkins, squats, lunges, more merkins, and big boys.
Then taking a cue from Hogs, we did a slow mosy around the Christmas lights and stopped for squats at Santa’s sleigh, and some other miscellaney until time was called.
YHC was devoid of inspiration late Sunday night. The Q was his in the am. He’d just fallen back on his usual (Rock 11s) very recently, and couldn’t risk disappointing RevSox again. Fortunately, Mr. Arkansas unintentionally came to the rescue as he posted his pre-BB. It looked brutal. So… Sounds about right for Rock City.
Call me a Copycat. I’m ok with that. After clarifying what an “alpo” was, and realizing that would only cause problems at Rock City, YHC modified slightly, and had a game plan. Alas, despite having promised it to a few other Pax (looking at you Frac – thanks for coming anyway), the Yippee Bag was still in the closet waiting to be filled up with treats for another future workout.
At 5:30, YHC issued the disclaimer, tried to give our FNG some fair warning (thanks, Vagabond, for bringing him out!) and we were off to the rock pile.
Quick WarmUp. YHC fumbled through the explanations of Peter Parker and Imperial Walker, falling back on “uh, just move this thingy towards that thingy.” I think I actually used the words “appendage”. Scantron seemed to offer necessary clarity to our FNG.
Grab a Rock. Feel free to go big – once we get to the Tree Field, we won’t be moving.
The Thang: Rock Pyramid. Once again, YHC struggled mightily with his “words” during the explanation of this. The PAX were not bashful at calling out my multiple verbal fumbles. Thanks for keeping me honest – I can only imagine how I might have responded as a PAX to this kind of mumbo-jumbo I was spouting. But anyway…
Manmakers, Overhead Presses, Curls, Squats, Rows, BB Situps, Bench Presses were the exercises. Do the pyramid. The one catch: YHC was the timer – x5, then x5/x10, then x5/x10/x15 etc. etc. etc. Everyone else: push yourselves and do as many as you can in the same interval. So we stay together in time, but everyone is going OYO. Makes about as much sense here as I write it as it did while I tried to say it.
Ample resting to try and recover, intermingled with a few penalty laps for PAX heckling. But we got through it. Must have pushed the PAX because things DEFINITELY got quieter after about 15 mins.
Bring the rocks back (Rifle Carry as much as possible). Head back for some LBCs, a few burpees. And welcome Triple Shift, who seemed to be joining us after a leisurely walk around the park.
COT, including naming of our new guy “Water Pistol” (last name was Cannon – Thanks Hand Gernada, for what might go down as the fastest naming ever….) Welcome back Bagpipes – may we see you again soon!
This early morning radio show included classics by artists such as Ludacris, Kenny Chesney, Darude, and Survivor, so basically a playlist created by a total nut job.
Guest appearances by WB Pax (Frozone and Short Bus—thank you!) that’s what happens when cocktail-ing with Mahatma…
Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 15x); Toy soldiers, IW, hillbilly squats (15x)
Mosey to bleachers for dry docks up the bleachers, increasing by one rep each row except top one for 10 reps. Tricep dips down the bleachers staring with 10 reps, decreasing by one each row.
Mosey, grab rocks, carry to parking lot and place pairs of rocks at each tree. Pair up for 5 rock station circuits (10 reps each) plus bonus track (Deca-die of pain): Squat , OH press, Curls, Lying press, tricep press. 3 rounds, moving between stations differently each round: mosey, reverse crab walk, bear crawls. Fracsac, ever the masochist, rolled out first deca-die after which we had to perform the move/count it landed on.
Return to rock pike and circle up for Mary, Pax choice/lead in cadence. Return to flag for COT; thanks men for showing up and allowing me to lead!
14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:
Mosey to the steps of NOMA for a warmup
IW x 15
Abe Vigodas x 10
GG x 10
Bat wings (dancing during Moroccan NC)
Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…
Motivator
Embrace The Suck
Sweetness Run
EMOM x 5 minutes
Deconstructed burpees
Jack Webb
First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.
Second roll brought….
The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!
Third roll brought….
EMOM x 5
That’s 5 minutes of 10 burpees every minute on the minute.
Last roll brought…..
Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.
Finished with Sunday mornings at the back of NOMA.
COT with the naming of the FNG. Welcome Bag Pipes!!!
NMM
-Having 14 at my birthday Q was awesome! I felt the love.
-100% attendance at coffeteria!
-Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
-Gideon captured some great footage with the drone!
-Thanks for everyone’s love and support!
SYITG
