Touring The Rock With Your Rock

  • When:2/20/16
  • QIC: Boerewors
  • The PAX: hopper, e-trade, crotch rocket, superman, marge, hammer, safelite, runstopper, champagne, teacher’s pet (FNG), nibbler, fault line, boerewors (VQ).


Touring The Rock With Your Rock

The following is posted on behalf of Boerewors:

First time Q (VQ) for YHC just before my 6 month F3 anniversary. Thanks to Gummy and Hopper for making it happen, and can’t ask for a better AO. Even the weather played along, allowing us to run with some rocks without losing any fingers.

The Thang

Warmup: Disclaimer and nice scenic run around the Calvary church to scope out the AO, back to start for some SSH, IW, merkins and slow squats.

Run to get a nice size running rock and head straight to the hotbox and people’s chair with our rocks:

  • 20 dips, 20 derkins, 20 step-ups and run (with rock for EC) to first light and back. Repeat.
  • 15 dips, 15 derkins, 15 step-ups and run (with rock for EC) to first light and back. Repeat.

Run to hill on the field and do modified 7s:

  • 1-7 burpees at top and repeats of 5 lbc at bottom.

Head back to hotbox for some people’s chairs before trying to do 5 count Rock-a-bye baby:

  • 21 x IC rock-a-bye baby with 5 count: top, down, left, right, middle. – Probably should’ve been 4 count, nicely confused the pax here.

Mosey to front (back?) of church switching exercises at each median:

  • 10x curls, 10x overhead press, 10x tricep ext … and repeat.

Circle up at front of church:

  • 20 x Rock merkins (1 hand on rock, switch hand between each merkin)
  • 20 x Rock Russian twist (American [Stone] Hammer)
  • 20 x Slow rock squats
  • 20 x Rock Merkins

Mosey to North Face (working our way around the church for a 2nd time):

  • Partner up with partner 1 doing rock curls, overhead press or tricep ext
  • Partner 2 does North Face lap and switch (3 laps).

Work our way back to rock return:

  • Rock lunges to lamp post
  • Sprint to next lamp post and back with rock
  • Rock lunges back to rock return, and put rock neatly back.

Quick run back for short Mary as we were out of time:

  • Heals to Heaven
  • Russian twists

The Moleskin:

The PAX kept me on my toes, but no attempts were made at stealing my notes sheet. There was some questionable cadence counting (who doesn’t enjoy a good variable speed cadence count?), and I probably should’ve mentioned we were doing slow squats, but the guys picked it up after a couple. Interpretation of the correct size for a running rock varied nicely, between pebbles and head sized, but everyone managed to keep up pretty well. There was a lot of chatter especially during the rock merkins, the pax might need some balance work. By my calculations we did about 2.5 miles with our rocks, and 3.1 miles total, so we gave those rocks a good tour. Burpees were kept to a minimum.

Thanks for the Q guys, looking forward to my next one!

Announcements:

Welcome to our FNG Teacher’s Pet!

Remember to sign up for the F3 5 years anniversary celebration party on March 5, see link at top of the page.

Thanks to Runstopper for the take-out prayer.

 

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Fault Line
Fault Line
8 years ago

Quick thanks to Boerewors and the PAX for allowing me to stroll in off 51 and join the Rock party a little late after missing the gang at Day Zero. Solid Q and workout overall.

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