Walking up the street towards the AO, YHC saw a mere four men in the gloom, and thought, “Cool, pretty easy for my VQ.” But appearances can be deceiving. The pax quickly multiplied, and by the time the disclaimer was given and we started to mosey towards the rock pile, YHC was leading a group of 16 strong (including a couple of Johnny-come-latelys).
At the rocks, COP for a quick warm-up:
- SSHs
- Abe Vigodas
- Bird Dogs
- Parker Peters
- Plank Jacks
- IWs
(all x 15)
- Sun Gods (10 fwd, 10 back)
Then, select a rock for . . .
The Thang
Rockercise with complex movements (20 each):
- Squat to Bent Over Row
- Pullover to Bench Press with Glute Bridge
- Elf on the Shelf (10 left, 10 right)
- Curl to Overhead Press
- Deadlift to Upright Row
- Reverse Lunge with Twist (alternating sides)
- Lateral Lunge with Press Out (alternating sides)
- Matrix
Mosey to the water fountain, and then . . .
The Thang pt II
Rockacides
Teams of two
- Man 1: Diamond Merkins
- Man 2: 25 yd run with rock, Cusak style; Flapjack
- Man 1: Freddie Mercury
- Man 2: 50 yd run with rock, Cusak style; Flapjack
- Man 1: Penguins
- Man 2: 100 yd run with rock, Cusak style; Flapjack
Time to drop the rocks off and mosey back to the flag,
where there are a few minutes left for:
- American Hammers x 20
A great way to close out!
COT
Count off, name-o-rama, and prayer.
A very strong group for my VQ. Thanks for giving me the opportunity to lead!
