It’s Always Good To Be Home!!

It’s Always Good To Be Home!!

It had been a LOOONNNNGGGGG time since I had Qd at The Rock.  Between training and bronchitis it had been a few months anyway.  I was excited to be back and even more excited to have my brother-in-law, Jeff, come join us while he is visiting from Ohio.  I told him where to meet us and expected him to come pulling in at 6:55, but instead he jogged it in from his hotel….3 miles.  Impressive!!  Has any FNG ever jogged in 3 miles before their first post?……check the record books, but I think we have a winner!!

Once FNG Jeff settled in and quick intros were made, we were off.  The workout went like this:

COP/Warm-Up:

Mosey to the front of the church for:

• 20 SSH
• 20 IW
• 20 MC

Mosey to the front parking lot for The Beast (6 exercises, 6 reps, 6 times), including:

• WA Merkins
• Squats
• Flutter
• Diamond Merkins
• Flapjacks
• LBC

During the above we were interrupted by 10 lost 2.0’s searching for a better AO.  It’s Christmas so we were happy to share our turf.  It’s all about giving, right?

Mosey to entrance #1 (I think) of Calvary on Pineville-Matthews Rd.  Time for speed bump mania.  Partner up and flapjack with partner #1 doing 10 merkins while partner #2 does 10 jump squats.  Keep running to entrance #4 (the hill off of Rea Rd):

7’s on the hill with CDD’s at the top and lunges at the bottom.

Mosey to the baseball field and grab a man size rock.  Keep your partner and alternate said exercise while your partner runs to chosen lightpost and back.  Flapjack:

• Curls
• OH Press
• Squats
• Tricep Ext

Mosey to the hotbox for 15 reps, then 10 reps each of:

• Dips
• Decline Merkins
• Step-Ups

Mosey to original parking lot for Mary, including:

• 15 rosalita
• 15 heels to heaven
• 15 russian twists
• 15 freddy mercury
• 15 LBC

That’s a wrap!

Moleskin:

We covered over 3 miles!  FNG GMO (by the way, he works for Monsanto, hence GMO seemed like the proper dubbing) covered close to 9 miles between run to, workout, and run from AO (yes, I offered him a ride back but he declined)…..again, check the record books!

The small group allowed for some great 2nd F as well.  I learned Fragile is a rock climber (also impressive) and Boerewors was headed off to in-law paradise post workout in Maryland….good luck man!  Gummy inserted his typical satire when needed, which is always appreciated!

Great work men!  Thanks for letting me take the helm in this final Saturday of 2015!  As always, it was an honor!!

Hopper, out!

Gummy, thanks for the great take-out.