- When:09/17/16
- QIC: Stone Cold
- The PAX: Gummy, Hoover, Boerewors, Geraldo, MP, Dynomite (FNG), Hammer, Winterplace, Deep Dish, eTrade, Hopper, SafeLite, Stone Cold (QIC)
Murph and Playing with Rocks at The Rock
A nice cool morning for some hot action at The Rock. PreTweet hopefully gave away the plan and it did not keep 13 from showing up for the down painment. Hoover told me on Friday at Joust that he wanted to doubledown so we did our warmup by the sweatbox as he and Ickey put away their toys.
The Thang:
Hill Billy x 20
SSH x 20
Low Slow Squat x 20
Mt. Climber x 15
Shore Shoulders
Stretching- random
The MURPH (1/5 on the exercises)
1 mile run to Davie Park
50 Pullups, 100 Merkins, 150 Squats
1 mile run back
Rock time (grab a good one)
Jack Webb with Rock- 1 x squat, 4 x press (up to 6/24)
Rock Crunches x 20
Flutter Press x 20
Dolly Press x 20
Pass the Rock
Finish Jack Rock (7/28 then down)
Mosey back to cars for COT
Moleskine:
Great work by the Pax today on the modified Murph. We still got the miles in but decided on half the exercises. Good call by the Q.
Hoover- double down T-claps #beastmode
Good to have MP and his brother-in-law (FNG- Dynomite) from VA join us. He and Gerald hit it off well, discussing their GoRuck experiences.
eTrade had the big kick coming back from Davie Park, strong finish
Gotta have fun with Rocks when we are at the Rock- thanks to the Pax for sticking with it. Not so sure what we got out of the pass the rock. Hey, gotta mix things up and try something new every once in a while.
FYI, Davie Park is right at 1 mile from the soccer fields at Calvary.
Gummy’s new ride is something out of the Fast and Furious movie series. #riceburner
Kotters to see Hopper- good to have him back from summer vacation
Enjoyed it fellas. Always a good time at The Rock on Sat am.
Annoucements:
Hoover is co-Qing the High T and Meat workout- Saturday gear- look for more info
Stone Cold author
Good crowd already gathered in the parking lot when I came drifting in to my parking spot. #fastandfurious
Uncool move by Stone Cold on the run back after the Murph. I told him I was going to stretch my legs and see what I could do. He said we’d stop at the rock pile on 51. I was dying as I crossed Rea, and he called out, “Gummy, just go on up to the next entrance and into the lot”. Another quarter mile. Etrade crushed me. Hammer sniped me at the end. I think Stone Cold waited to decide on the new finish line until he saw me stop. The finish line was just past that, after he passed me.
Tclaps to Deep Dish for running in and out – 3 miles one way. #brr2018
About the author