Triple play at RockZero

Triple play at RockZero

Runstopper requested a last minute substitute Q, hope you recovery quickly! I think half the pax volunteered to Q, so we just decided to share. I started us off, Nemo got the middle 20 and McGee brought it home.

Warmup
Short run to the middle of the parking lot to circle up for the warmup:
SSH, Mountain Climbers, IW and some sharon towers (windmills).

The Thang
Ran over to the far parking lot next to 51, did some ladders with merkins at the base and situps every island.
Ran over for some Wall Time:
People’s chair with arm raises, hip slappers, air punches, donkey kicks, “shoulders, knees and toes”, balls to the wall toe taps etc

Nemo took over with some partner work:
Partner one runs to the playground for pull-ups and merkins
Partner two does burpee broad jumps and lunges.
Flap jack and repeat, was brutal.

By popular demand Nemo sponsored rock time:
Lifting rocks in a circle, exercise and rotate all the way around.
overhead press, curls, tricep ext, rock lbcs and like 5 other variations.

McGee took over for the last 20 minutes…
Parking lot alternating exploding merkins and jump squats at every line.
Round two had diamonds and changed to every second line. There might have been a round 3, but my brain refuses to remember.
A couple of sprint runs, we had to keep going until Sprockets let McGee win one.

Triple speed mary to burn last 5 minutes, not sure anyone could understand the instructions since they were so fast.

Moleskine
Thanks for all the offers by the PAX to take part of the Q, it seemed as soon as McGee offered, everyone wanted to do it rather. Thanks to Nemo and McGee for completing the Triple Play.

Strong work by all the Pax, especially Dingo and Sprockets who were keeping McGee in check.
I received universal praise for my lifting rock choice, some (McGee) even calling it the most beautiful lifting rock they’ve ever seen, at least until McGee found one that had a shoulder notch.

Announcements (text stolen from Hoover)

Vagabond – November 10th, Hickory Tavern, 13 miles, 6 AOs, t-shirts are available. Check the pre-blast.

Christmas Party – Dec 1st, 6:00 PM, Seaboard in Matthews, food by Brown Bag