- When:9-19-15
- QIC: Hammer
- The PAX: Hopper, Gumby, Buddha Force, Fragile, Bug Eater, Flutie Flakes, Abba, Fenway, Master Tonic
Welcome Back Billy Goats
So, what had happened was…..
I’m not a professional so we got started right away…no warm up
Run to, I’m sorry, Mosey to baseball field, partner up, and Grab a rock.
- Partner 1 run to the fence Partner 2 do curls Rinse and repeat x 3
- Partner 1 run to fence Partner 2 do push presses Rinse and repeat x 3
- Partner 1…..do triceps extensions Rinse and repeat x 3
Mosey to parking lot form the line on the light for multi form suicides
- bear crawl to the opposing light pole and sprint back
- broad jump….
- karaoke right…
- karaoke left…
- run backwards….
Mosey to North Face
Partner up.
Partner 1 hold the plank, Partner 2 run the North Face Loop Rinse and Repeat x 3
Mosey to the front lawn
Partner up, partner 1 does exercises until partner 2 gets back.
- Station 1 push ups
- Station 2 jump Squats
- Station 3 sprawl
Just to be clear, when you put all those exercises together you don’t do a burpy, because those are frowned upon. You are just getting a good work out. We were going to do 2 more pain stations, but we needed and deserved to finish with my signature work out the PAIN TRAIN…..mosey to the soccer fields
PAIN TRAIN 2 loops if you beat Hopper you get a free coffee, surprise Hopper….
- pavilion 20 dips,
- run to fence 20 push ups
- run to backstop 20 air squats
- run to hill 5 hill sprints
Finished with some Mary led by ABBA
Great work out. The Rock is getting faster, all the Billy Goats were in top form and dusted the regular guys, Good Work. Not a lot of mumble chatter, so work out was deemed to be appropriate. Fenway won the Pain Station Challenge.
Thinking about putting out a Stone Mountain Challenge.
- 1.5 hrs away 5 miles in the mountains, waterfalls, big views, and pain stations.
- first mile almost straight up, at the top incredible views and 15-30 min pain station,
- 2 miles of slow decent followed by 300 steps down to 200 foot water fall pain station 15-30 mins,
- 2 miles through thick forest, mountain Laurels, and crystal clear creek, to the Homestead for our last pain station 15-30 mins. Mosey back to the cars.
Any interest?
Hammer author
Great Q Hammer… Non-stop once the go flag was dropped… Hammer seems like an appropriate name for you.
Nice Mary ABBA… Tough keeping your legs up the whole time…
Enjoyed the push Hopper but I believe we finished together – War Daddy Strong… We will just have to buy each other a drink next time.
Nice 2nd F with Flutie Flakes after the beat down… Glad to see PAX like you encouraging others and “giving it away” to the men of GA.
Proud of Master Tonic for coming to his first non running workout – solid showing today… That guy is always smiling….
Thanks to Area 51 PAX at The Rock for welcoming the out of towners to your workout. The men of F3 are great leaders and you all definitely lead well this morning.
No messing around here. Just got down to business with no real break until 8:01. Sneaky almost 4 miles without leaving campus. That’s why it’s the best AO in Area 51.
It was great to have a couple of visitors – Master T from Spruce Pine and Fenway from North Charlotte. Both were fast. Abba is killing us out there. Dude is a beast. I asked him to Q in a couple of weeks, then immediately regretted it when he almost killed us in 2 minutes of Mary.
Good to see Bugeater out there. When I told him at Starbucks that it had been a tough workout, he said, “Good, I thought it was just me”. He was working hard out there and got it done.
Hopper is Q next week, followed by Abba the next week. No gimmicks or fancy guest Qs at The Rock. Just work. 3ish miles. No burpees.
That was not easy! A few cushy warm-up exercises kills a good 5 minutes and gives me a chance to wrap my head around the fact that I am about to workout. Hammer went straight for the jugular. Honest work bro! That was a great Q and that is the second most mileage we have covered at The Rock in 2015! You are now relived of Q duty until at least 2016…maybe longer!
Fenway, the only reason we finished together is because you valiantly waited on me to finish my air squats in the last lap……no doubt about it…..you beat me!! But, you are right that the War Daddy’s had a little something extra in the tank yesterday. Great to have you, Master T, Fragile and Buddha Force with us. Keep joining us boys! By the way, Master T was born when I first started driving….hate, hate!!
Solid work boys!!
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