Shift your rock to the right



Shift your rock to the right

5 PAX toured the campus of the Valley of the Sun and got in a little exercise too

The Warmup

Quick jog around the middle school parking lot to the top of the bus lot.

  • Side Straddle Hops IC – 20x
  • Imperial Walkers IC – 20x
  • Potato Pickers IC – 15x
  • Big Arm Circles (front and back) OYO – 10x
  • Plank – calf stretches

The Thang

  • Mosey to the bottom of the bus lot
  • Starfish (or is it 4 corners? No one knew)
    • 10 merkins in the middle
    • 20 Carolina Dry Docks
    • 20 Flutters
    • 20 Squats
    • 20 LBCs
  • Mosey to the elementary school and grab a rock
    • 10 Curls
    • 10 Chest presses
    • 10 Tricep extensions
    • Put your rock down and run to the bus and back
    • Shift to the rock on your right*
    • Repeato
  • Take your rock to the wall of the school and chair up
  • Time for the Wonderbra (“Push’em up and push’em out)
    • While in the chair position, hold your rock to your chest, then IC, lift the rock above your head, back to your chest, straight out in front of you, and back to your chest. That’s one. Do 10 IC.
    • Everyone had so much fun we did it again. But first, shift to the rock on your right
  • 10 count from The Wall**
  • Mosey to the side lot at the elementary school
  • The Beast!
    • Suicide runs between the light poles adding one of the following exercises at each pole:
      • 6 Squats (36 total)
      • 6 Jump Squats (30 total)
      • 6 Lunges (24 total)
      • 6 Reverse Lunges (18 total)
      • 6 Side Lunges (12 total)
      • 6 Burpees (6 total)
  • 10 count from our FNG***
  • Mosey back to the Sun Valley bus lot for some Mary:
    • Freddy Mercuries IC – 30x
    • LBCs OYO – 25x
    • The Dolly IC – 25x
    • The Rosalita IC – 25x
    • American Hammers IC – 20x
    • The Box Cutter IC – 15x
  • Jail break to the front of the school
  • Chair up with 50 air presses OYO
  • 2 rounds of the Protractor

Moleskin

The observant reader may have noticed a few asterisks in the above. YHC will explain:

* – What the Q said: “Shift to the rock on your right”. What was heard by the PAX: Something like “Shift the rock to your right while simultaneously picking a completely different place than you were previously standing then stare at the Q like HE’s the crazy one”

** – The Wall might be a programmer IRL and does zero based counting, so the PAX got a welcomed extra second to breathe

*** – The QIC (AKA YHC) failed to specify what language for the second 10 count so the FNG did our 10 count in English, Spanish, and Japanese. At least for the first few numbers…Note to self: Be more specific with these jokers

This morning was perfect weather for F3. Starting out at 47 degrees and winding up around 51 by the wrap up. The sun was up in the Valley of the Sun and 5 brave men sweated it out and got in some good fellowship along the way.

YHC brought out the FNG Jerrod, now known as Scooter. He may not be feeling that way right now, but he crushed it and he’ll be back.

Bonhoeffer is a great leader in all 3 of the Fs. Much appreciation for his dedication to Outland

Arsenal and The Wall really pushed it today and even caught Arsenal sprinting to finish up both the rock exercises and the Beast. Overachiever…

Final note:

Looking for some guys to step up and lead a Q or two at Outland. Bonhoeffer, Smokey, and YHC have been cycling more frequently than others. I’m more than happy to co-Q with you if it’s your first time or help you build it out if you’re looking for ideas. Reach out to me, Chastain, on Facebook, Twitter, GroupMe or at Outland if you wanna sign up. Or even easier, go here: https://www.signupgenius.com/go/8050c4ba5a829a5f49-qforf3

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