6 Rocks + 12 Rocks = Pain at The Rock

SSH x 20

That’s enough warmup

Mosey to rock pile next to the baseball field

Find a partner and select a respectable rock

Catch me if you can

Partner 1 runs with rock

Partner 2 does 10 merkins and catches partner 1

Flapjack and repeat all the way around the church

Return rocks to their homes

Mosey to the top of North Face

Partner 1 runs a lap around the trees down the hill and up North Face

Partner 2 does leg exercises until Partner 1 returns, flapjack and repeat

Exercises: Jump squat, calf jumps onto curb, split squat jumps (aka Sister Mary Catherine’s), hip thrusters with one leg pointing straight up

Mosey to church wall

30 sec People’s Chair, all-you-got run around church dropoff driveway

45 sec People’s Chair, all-you-got run to the baseball field

Hops Q:

Plankorama for a couple minutes

Mosey to Hill at Rea Road entrance

Lunge walk down

Bear crawl 1/2 way up, Backwards bear crawl other 1/2 of hill

Flutter kicks x 20?

Rosalitas x 13

Freddie Mercury’s x 11 or 12 or 13

Backwards lunge walk down

Burpee broad jumps all the way up the hill

Plank at top

Mosey to baseball field

Grab a rock

She Hate Me – 10 minutes of the following 3 exercises:

Hand-release Merkins x 13 (no rock)

Louganis x 13 w/rock

Rock raises while in squat position x 13

Makhtar Ndijaye’s x 13

CCVs x 13R, flapjack 13L

Backwards run back to starting lot

5 burpees OYO

COT

Great work by an even dozen pax at The Rock this morning.  Special T-claps to Spandex, FNG on Thursday who posted Friday and today, as well.  Strong work brother.  Good to have you as a regular part of F3Nation now!

T-claps also to Blades of Glory (BoG) who brought canned goods for Calvary’s pantry for low-income folks today since he missed the Thanksgiving convergence.  Lots of food to deliver to the church Monday.  T-claps to all the pax who contributed.

Gummy’s 1st 1/2 Q started out in painful fashion.  Catch Me if You Can after a short jog and just 20 SSH’s was unsavory.  Why did we even bother with the SSH’s?  Gummy, an accountant by trade, exclaimed, “That’s enough.  I don’t like to count.” — so the approx. 1 mile of Catch Me if you can got the pax smoked in the first 10 minutes.  Thank you very little.

T-claps also to Taffy, the only 2.0 to post this morning.

Still time to signup for the Joe Davis Memorial 5k on Sat., Jan. 4th.  Convergence at The Fort, then coffeteria onsite, then the 5k.  Details on website, Twitter and weekly email.  Rock Thrill has all the details.

Enjoy the rest of the Thanksgiving weekend sports fans.  Speaking of sports, since YHC has the privilege of posting this BB  –> here’s hoping Michigan, South Carolina, Auburn and North Carolina win today.

YHC out.