Disclaimer and head out in clockwise fashion on track. First stop roughly qtr mile, arm circles IcX10, self love IcX10 Mosey to 2nd stop, scantron stretch IcX5, grass grabber IcX10 Mosey to 3rd stop, windmills IcX10, seal claps IcX10 Mosey to rock pile, squat twist for bogey IcX5, overhead claps …
YHC intro disclaimer ask Pax to truck to grab things and head to the track. WarmUp SSH Mnt Man Pooper Side Lung HillBilly ScanTrons X 2 Head to the goal line for Red Barchetta, If you done one you know the drill 100 SSH 75 BBS 50 Merkins 25 Sqts …
Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in …
Conditions: 77 degrees with 86% humidity 11 pax total with 3 splitting off for KnOT’s. Walk backwards on the track. I read over the weekend it’s good for you. Mosey to the rock pile for the warmup. Usual stuff finishing with 10 Catalina Wine Mixers IC. Partner up and grab …
YHC was asked the night before to sub for Gabby as he was recovering from rolling his ankle climbing Mt Everest. 8 of us headed to warm up while 3 headed to KnoT it out. Warmup was regular stuff. YHC then moseyed in the opposite direction of the rock pile, …
Began the week on the right, or left foot. Q’s confusion began early in warm-ups and continued through the workout. In the end, a solid beat down was delivered. Disclaimers given Warmarama Rocks gathered Group enjoyed “7 Minutes in Heaven” PAX pushed through various rounds of movements and short runs/rock …
April 1 2024 70deg and it’s Rock City. YHC had his black box, playlist ready and a game plan….. Disclaimer given we headed to the field. Tenderloin hit the track to his standard routine so that gave us 9 no what a minute a late undecided 10th arrival; is he …
twas going to be a slopping post-rain morning in Pontiff, so YHC decided we’d head straight to the Pavillion. After saying good bye to our walkers and KoTers, the 8 PAX grabbed a rock and moseyed. Bogey and Fast Tax in particular seemed to enjoy a collection of 70s and …
Warm-Up: Moseyed to the t-ball field by the tracks. SSH x 20; IW x 20; LSS x 20; Tempo Merkins x 15; Windmills x 10; Jack Web to 10 (2:1 Air Press:Merkin) The Thang: We ran back to the rock pile to pick a rock and then returned to the …
5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center. Warmups consisting of: SSH Abe Vigoda’s Cement Grabbers Arm Circles Toy Soldiers Imperial Walkers Mountain Climbers Thang With the help of my 12 year son the night before, rocks already at our location. …
