Warmorama – SS, AbVagoda, and Arm circles
Mosey to rock pile, walk rock to exercise field
Tabata workout: 1 minute on 7 secons rest:
BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up
Walk rock to rock pile, mosey to flag
COT
Warm Up
SSH
Mnt man poopers
Side lunges rt to lft
Frinkle Swings
Hillbillies
Febreeze – 2/4 4/8 6/12…….10/20
BB then hold legs 6” air press
Grab rocks – 2 large the rest medium
Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.
2 to 10 starting at the goal line
Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.
Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
Chest press
Curl
Over head press
Squat
Bus driver
TriCep
Chest press
Curl
Over head press
Squat
One round each completed
5 poles 3 exercises
Side to side toss
Over head rainbow swap
Curls
5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
Bernie Sanders run back 4 burpees flip flop
Bernie Sanders run back 6 burpees flip flop
Rtn the rocks
Head to the flag COT
http://f3uk.net/bdgen/
As I approached the tracks my phone rings and it’s KenahBra….”Mahatma I didn’t check until this AM and see I have the Q at RC but I’m already at the Goldmine”…….it’s 5:27! “KenahBra stay where you at, we got this.
So it goes I approach the pax in the bullpen tell them the news give a disclaimer and notice this will be a group Q. Pillsbury looks a little nervous as we mosey the rock pile.
Warm Up round robin
SSH
AbVagoda
Peter Parkers
Grass Grabbers
8 count body builder (if you had to guess who chose these?)
Grab a rock head to the tree field behind the baseball fields
Mahatma 1771
Line up rocks in the middle of the field
Start on one side 1 Merkin 7 jump squats
Run to the center 7 overhead press then continue to the other side
1 jump squat 7 merkins
Run to the center 7 curls then to the starting side now 2 merkins and 6 jump squats
Continue to repeat the above until the numbers on either side flip flop always adding up to 8.
Bogey – grab your rock head to the gym
20 squats with the rock 20 calf raises
15
10
HandGranada – Stairway merkins up to the top and back down
Pillsbury – crab walk out to the curb and back. Then arm circles, I think.
Heisenberg – 10 Burpee 8 count body builders in cadence
Mahatma – on the wall running man to air press
Return the rocks – there was some Mary but memory is gone.
Back to the flag COT
Group effort complete
A Foggy Morning Beatdown was enjoyed by 11 Pax in the friendly confines of Pontiff Field. We started with a warm-up of Side straddle hops, grass grabbers, Hillbilly’s, Abe Vigodas, and arm circles. Moseyed to the field with our rocks for a little “It’s all about the Benjamins workout 25 chest press, 25 walking lunges (with coupon) 25 chest press, 25 lunges back to the start, planking for the 6. 25 Curls, 25 walking lunges (with coupon), 25 curls, 25 lunges back to start, planking for the 6. 25 shoulder presses, 25 walking lunges (with coupon), 25 shoulder presses, 25 walking lunges back to start, planking for the 6. 25 kettle bell swings, 25 walking lunges (with coupon), 25 kettle bell swings, 25 walking lunges back to start, planking for the six. Then we moseyed over to the parking lot and did a farmer’s carry relay race. Unfortunately, the pax had trouble counting 1,2,1,2,1,2, so we ended up with 6 2’s and 4 1’s, so the 1’s took the race. Each pack took a relay turn farmer carrying 2 coupons the length of the parking lot and back while the remaining pax did rock work and Mary – chest press , LBC’s , Shoulder press, box cutters, curls, American hammer. Losing team was supposed to do 20 burpees, but we ran out of time, so we’ll make those up next time. Back to flag for COT.
Alas, YHC forgot to check the schedule – until 515 as I got into the car to head to RockCity. “Who’s the Q?” Oh, I was. Shoot. No time to build out something for the day (Dora 321 for 3/21? Celebration of ND bball victory over Bama – at least we beat the SEC in something!) Instead, I guess it’ll be the usual…
Heading over the tracks, YHC was a wee bit surprised to look up to his right and see the bright BRIGHT lights of the train that looked to be ALMOST RIGHT ON TOP OF HIM. Only then did the red lights start flashing and the arms descending. I guess the train was a bit further away than it appeared, but not by much. Safely on the right side of the tracks, YHC joined Bogey at the flag.
Tick tick.
YHC and Bogey. Bogey and YHC.
Tick tick.
5:30: a PAX of 2 moseyed off to the rock pile while the train continued to rumble along the tracks. Circle up! (Line up? 2 Dots up?) Anyway, lets start warming up. Train finishes rumbling by and 3 more PAX trickle in. Welcome HG, Marlin, Pai Gow. Now that we have a full crew, we can get started.
Grab a rock and mosey to the field.
Hand Grenada senses Rudy’s lack of originality and calls out the exercise long before we get settled. Yup, 11s. Burpees on one side, BBSU on the other. 10 Overheads with the rock when we pass it one way, 10 curls when we pass it the other way. Go. Bogey proceeds to smoke the field, and is rewarded with the opportunity to add 11 burpees to his total.
Head over to the Gym Stairways for a bit of mountaineering. Bear Crawl, Crab Walk, Crawl Bear, Walk Crab – up the stairs, 5 merkins, mosey back down. Rinse and repeat. Some PAX grumbling about “waaaah.. Too much shoulders”.
Return the rocks, circle up for 2 rounds of mary including sloooow wife pleasers. Then back to the flag, where we were joined by Triple Shift and Tenderloin – who continues to push forward and shed those pounds!!!
COT. Happy almost bday Marlin, turning RespectRespect on Tuesday! Finish up with our prayer (thanksgiving, generosity, and endurance).
March 14 2022 Rock City
15x Wanm up
Arm Circles front/back
Standing Twists l/r
Imperial Walkers
Tin Soldiers
To the Rocks, to the field
RND 1
15x each
Pullovers
Chest Press
ON KNEES- OHP
ON KNEES – CURLS
From KNEES Single Leg Up
Run around goal post repeat for 3x
RND 2
From KNEES Single Leg Up ROWS
DeadLift
Front Raise
Tricep Extension
Run around goal post repeat for 3x
7 min of Mary with ROCK
Back to flag –
COT – OUT!
7 pax joined me to work on our
Speed
Strength
Stamina
Toughness physically
Toughness mentally
Additionally “A whole lotta Rosie”, my 80# sand bag, joined us
We moseyed 1/4 mile loop around the track and lined up on a goal line
Each round we “bell curved” a run down the field and repeated “bell curve” on way back… bell curve run = start slow, speed up, sprint at 50, slow down and mosey.
Once we returned we would do a one minute AMRAP of a given exercise.
While we did the bell curve run, one Pax would remain at goal line and do any workout of their choice with Rosie. In the future, “spooning” is NOT an eligible exercise Boo-Boo 😜
Exercises in the AMRAP were
Burpees
Low Slow Squat
Peoples Chair/ Al Gore
Plank L
Plank R
Lunges forward left
Lunges Forward Right
Lunges backward left
Lunges backward right
SSH
Nolan Ryan Left
Nola Ryan Right
LBCs
Closed with COT
Knowing YHC hasn’t done as many miles as he planned or wanted given the opportunity to Q and add miles is always to plan. YHC showed up to the Flag hearing things like “I told you, a little faith Hokie”, “I thought I was going to win this bet”, “Then I hear Q needs to be here 15 minutes before working to welcome the PAX and any guest.” OK, well, “Welcome” then YHC waiting a few minutes did the disclaimer and instructed the PAX to grab a rock then head to the football field for warmups.
YHC lead PAX in various warmups and a little stretch. Then instructed the PAX on the THANG.
Somewhat of a BLIMPS but modified.
B= x5 Man makers Blimpy with a Rock overhead
L= x10 Lunge Twist with a Rock
I= x 15 Isolated Curls with a Rock
M= x20 Merkins alternating hands on Rock
P= x25 Bent-over Row with a Rock
S= x30 Squats with Rock
Run 1 Lap
Repeat until time expires
Love rocks
With romance on their mind, 6 pax showed to Rock City on a chilly Monday morning ready to start the week in the best way. Disclaimer was provided by the Q and they were off to the races with
30x SSH, 10x Abe Vigotas, 15x Imperial Walkers, then we moseyed to the rock pile to pick our companions.
The Pax were instructed to give a name to their darling as we walked over to the parking lot, our minds filled with that which was to come, we made a circle then we did flutter kicks holding our babes above us, each pax calling out a set, the reps were determined by how many letters were in their date’s name. This totaled 35 reps.
Pax then recovered and did the same number count with squat thrusters.
Then we moseyed to the gym and back with our burdens, switching shoulders at the gym.
Another round of flutter kicks was followed by a round of American-Getups(definitely not Turkish) then they moseyed to the cabana and did 20x step ups,
20x big boy sit-ups both with our sweethearts, then 18 more American getups. At this point one of the pax pointed out that he was having separations issues with Burpees after being so close with them in January, so we did 10 AYOP. Then we rifle carried our accompaniment back to their home’s and did 15x Penguins, 20x LBC’s, and 14x Wife Pleasers. Then we sprinted back to the flat for a set of Echo count stretch’s and COT
On a serious note, Q would like to give a sincere thank you to the PAX who showed up, because YHC would have far-sacked in a heartbeat with them.
It was a rather chilly morning as four PAX manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
After disclaimer, we headed to the rock pile.
Warmups consisted of SSH, Grass Grabbers, Nancy Kerrigans, and Hairy Rockettes
After “medium” rock selections, we headed to the Shelter where YHC began the number game. PAX took turns picking a number from 1 to 7 with each number corresponding with the numbered workout below.
1. Rapid Fire Rock Set
2. Rock-a-bye Baby
3. Bearmuda Triangle
4. Rocks Up – Rocks up
5. Bear Crawl Snake
6. Hair Burners
7. Head, Shoulders, Knees & Toes
In hindsight, YHC could have mixed it up some since all of the exercises involved shoulder work…we’ll feel that one in the morning.
As the seventh exercise was completed, we moseyed to the rock pile to drop our rocks and head back to COT for name-o-rama, announcements, intentions, and prayer.
Thanks for the fellowship!
SYITG
