15 pax showed up in the gloom, possibly still a bit hung over from a few too many brewskies watching the SB or maybe from the ongoing boycott party with the Who Dat’s one call away from making a run into the big game, again! Regardless with the disclaimer made it’s time to work….
We headed out the gate for a quick mosey around the track switching to a Bernie Sanders trot midway around with a bit of bewilderment until it was understood all were supposed to participate. Then out the gate to the field circling up for a warm up.
All in cadence x 12 or 20 or 10:
Squats
SS Hops x 10 then after seeing the pax was a bit lethargic, QIC decided to entice focus with a Fracsac special, finish as a group on a silent count or punish work to follow – thanks in part to a “silent whisper of Marlin” the pax got into cadence focus and all stopped on 17
Grass grabbers
Peter Parker ( Hokie reminded QIC and FNG was in our midst and Rudy let everyone know he likes to pretend he really is climbing a wall)
Scorpion kicks
Arm Circles
Grab a rock!
After moseying over to the tree line instructions were given for our 1st task at hand:
The 7
Start with 1 front raise (mid waist raise your rock over your head) Then lower rock holding out front run to the center of the field.
Each time PAX gets to this center point perform 5 squat presses
Now run with Rock over head to the other side – complete 6 man makers – run back to the center with rock overhead at the center 5 squat presses then run back to the beginning side with rock out front.
Continue this back and forth effort with numbers flip flopping exercises and 5 squat presses in the middle until 1 becomes 6 and 6 becomes 1.
Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.
Grab your rock and mosey to the parking lot – get a partner.
Line up for some chess press to tricep over head press – 200 to 200
PAX does chess press while PAX 2 walks post to post performs over head tricep presses – upon return flip flop until 200 of each are completed.
Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.
Return to you rock – for some Mary
American Hammer x 12
Gas Pumps with Rock in an upward press position x 12
Bus Drivers x 12
Front rock lifts x 10
Time to return our rocks
Mosey back to the flag – Rudy reminded me he want his full 45 minutes so with 2 minutes left we completed a ring of fire with a 10 merkin count off.
Count off and COT
Our FNG was welcomed and given is F3 name – Vagabond.
Let us all aspire to inspire before we expire….. We are all accountable; It’s an honor to lead
