After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.
12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama
The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense
After being reintroduced to correct procedures, we continued
The next exercise will be
Arm Circles
Starting Position
Move
In cadence
Exercise
We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain
1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks
1 burpee
1… 5 cross over merkins
1, 5… 10 triceps
1, 5, 10…15 shoulder press
1, 5,10,15 …20 curls
1, 5, 10, 15, 20… 25 rows
1, 5, 10, 15, 20, 25… 30 lunges
1, 5, 10, 15, 20, 25, 30… 35 chest press
Then back down, 30, 25, 20, 15, 10, 5, 1
30, 25, 20, 15, 10, 5, 1
25, 20, 15, 10, 5, 1
20, 15, 10, 5, 1
15, 10, 5, 1
10, 5, 1
5, 1
1
