Mixin’ it up at the Rock

Mixin’ it up at the Rock

With two FNG’s in the mix The pax were fully disclaimed on a beautiful Saturday morning at the Rock. With the sun on the rise the bell tolled on the 7 oclock hour and away we went. But first – a quick loop around the parking lot to allow Runstopper time to finish jamming to his tunes…

The Thang:
Fast mosey toward 51 with side shuffle both ways, high knees, and butt kickers mixed in to warm up the legs. Pick up the pace as we bear right on 51, hang a sharp right into the giant field in front of calvary church for COP. Admire the sunrise in plank to allow the six to join the circle.
SSH x 20, Merkin x 20, IW x 20, Squat x 20, Wide Merkin x 15
Fast Mosey Across field to Base of NorthFace for Hill Work (10 Turkish jump ups (picture TGU’s w a jump- very unsavory) On Bottom – 10 Diamond Merkin on top x 5 rounds (plank on curb)
Run to Rocks (a little slalom between parking signs) and get into groups of 3. Grab 1 “lifting” rock per group
Partner 1 is on the Rocks – performing Squat x10, overhead press x10,Biceps curls x10 until relieved
Partner 2 and 3 head to covered Benches about 200 yards away
Partner 2 cycles through 20 dips 20 derkins until relieved
Partner 3 Runs between the two stations (Complete Cycle 3 times) LBC in cadence x50
Head to Soccer field for Sprint-athon – Stay in teams of 3
From Plank Position in single file
Partner 1 Does 5 merkins and Sprints to Fence (150 yards)
Once partner 1 starts running Partner 2 Does 5 merkins and Sprints to Fence etc
REPEAT by 4
Head to lower lot near 51 for One Round of Reverse Suicides between medians (Sprint to Last median back, Next to last median back etc

Molskine: HAving never q’ed at the Rock I was looking forward to pushing the pace and using as much as the ao as possible this morning. We covered around 3.6 miles with most of that on North face or sprinting. In lieu of Mary we did an epic suicide to finish things off. Stone cold was in the zone on the suicide which was an endurance test for the pax. Strong work from everyone out there today. We will feel the hill work tomorrow – Margo and Runstopper were crushing north face along w the rest of the pax.
Several of the pax were circling back this morning to make sure the fngs had plenty of support thank you men. Join me in welcoming our two fngs: Sal (Squid) a former navy aviation ordinance officer and Juan (Bus Boy) who works in the restraunt industry. thank you Runstopper for taking us out.

Announcements:
Sign ups for BRR And Mudrun are now open. See weekly email or website for details.
Q school next Saturday (6 am workout launches from arboretum abc store q school is 7-8.