Gettin’ Our Rocks Off

Gettin’ Our Rocks Off

YHC promised a painful one for this week’s celebration of the Maul. 15 pax showed up to see if he could deliver:

Tha Thang:

COP
SSH x 20
IW x 20

Let’s get straight to the fun – bear crawl suicides. Start at one line – bear crawl 2 parking spaces and do two merkins. Run back to the starting line. Bear crawl 4 parking spaces and do 4 merkins, run back. Went up to 10 parking spaces and 10 merkins. #crowdpleaser

Give the shoulders a rest (they’re going to need it) and mosey down the Murderhorn to the rock pile. Pick a rock that you’ll become intimate with over the next 30ish minutes (numerous questions of “a lifting rock or a running rock?”). Just pick one.

Jack Webb – 1 merkin, 4 presses with the rock. Laddered up to 5/20 and back down to 1/4. This really hurt by the end. Took a breath with some LBC’s, Dolly, and Rosalita (all x15).

Pick up the rock and head to the pile. Don’t throw the rock back – more fun awaits. Triple 7’s on the Murderhorn’s wicked stepsister (this thing needs a name). At the top, 7 full body squat, curl, and press with the rock. At the bottom, 7 American Hammer/Russian Twists with the rock. Carry the rock the whole time, 7 times up and down. Heartbreaker led some Mary while waiting on the six.

Need to head back for the grand finale. Run up the Murderhorn – 10 lunges at each lamppost along the way (10 x 3). Catch our breath and wait for the six – time to mosey back to the parking lot.

Tight circle for the Sally Challenge. This is an awesome/horrible way to end a workout. Everyone gave it their all, for most of the song, at least.

Time – well done, men. Squid with the takeout.

Skinny of the Mole:

This was my anniversary Q, and I tried to bring it as much as I could. Might throw in some burpees next time, just to make it more fun. My arms and shoulders are definitely feeling it.
– Great job to Heartbreaker, Strawberry, Cold Cuts, and Squid for leading the way on the Triple 7’s. They were moving faster with a rock than I normally do without one.
– Paper Jam killed the Sally challenge. His upper body strength is ridiculous.
– Cheddar and his soccer arms hated me the entire time. That’s what you get for your Alabama shirt, brother.

Thanks to all for coming out. It is an honor to lead.

Announcements:

F3-only Ruck being put together by the guys in the Fort. Talk to Bounty Hunter. It will be sometime in spring of 2017.

Whetstone program – sign-ups are still going on

F3 Dads this Saturday – Francis Beatty Park and the bull ring at Stonehenge. 9:00 am.

F3 Golf – July 29th

Southern Discomfort – October 22nd