ROCK MONSTERS

ROCK MONSTERS

5 SUC’s (Sons of Union County) rose up and were ready for their daily dose of downpainment on this Super Bowl eve.

THA THANG

Double E on Q

Warm-up

30 x SSH

25 x IW

10 x Burpees OYO

15 x Slow Hand Release Perkins

15 x Rotating Lunge Circle Right

10 x Burpees OYO

25 x Slow Squats

Mosey to Pain Station and pick out Rock to Begin Building a Firm Foundation (Luke 6:48)! Aye!

Horsehead was emotionally unbalanced so he needed a little dose of close group time.

Start with Group Navy Seal Sit Ups x 15 to 15 count elbow planks

Rinse & Repeat

 PAINSTATION  (With Rock)

Start to enter station

40 x Rock Merkins (20 LH on Rock to 20 RH on Rock)

25 x Rock Curls

20 x Rock Squats (How low can you go?)

20 x Overhead Rock Tricept Extensions

 4 Inline cones each about 12 yards apart (surrounded by 4 corner cones @ approx. 60 yards x 30 yards)

3 Exercises at each cone with Rock – Ground to Overhead Thruster, Flutter Press, Burpees

Cone #1 – 20x GTOT, 20x FP, 10x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#2 – 15x GTOT, 15X FP, 10x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#3 – 10x GTOT, 10X FP, 10X Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Cone#4 – 5x GTOT, 5x FP, 5x Burp

Painstation Perimeter Run with Rock stopping by Dip Station for 10x Dips

Replace Rock in Rock Pile

The Painstation proved to live up to its name as all PAX were sucking some serious O2 during the workout and run.  The chatter of the peanut gallery was silenced by heavy breathing and grunting. Only the sounds of an occasional 10 count, murmer of a choice word, or Vurp from Horse.  Great work by all.

Zip Now on Q

Mosey back towards the Middle School!

– Wait, plenty of Pain Stations along the way as we pass the obsticle course we can’t neglect!

• 20 Decline Merkins off the telephone poles
• 20 Incline Merkins on the stumps
• 20 Perkins next to the pond at HHs request

Circuit Work x3:

• 20 Donkey Kicks
• 20 Jump Ups
• 30 Dips

Peoples Chair

• 1 Minute with various arm motion
• 1 minute to include 40 air-presses

Rail Work:

• Supine pull-ups — x10, x8, x6, x4 and back to 10

Mosey up the hill to the VSF:

2 MOM

Moleskin:

4 (+1) Eager and Determined PAX arrived to Outland early, ready to welcome the first F3 Beatdown of February.  THEN suddenly, like a flash of Lightening, Mr. “I wasn’t late. I just failed to be on time.” Late Show joined the group midway through the run to warm up with the group.  Apparently packing both pockets of cargo pants with a full extra change of clothes takes a little extra time.  All accounted for, it was time to let the Pain begin!

And the Pain sure followed.  The PAX worked hard, was strong but weary throughout.  During the 2nd half we thought we’d lost one and not from a wardrobe malfunction.  As the PAX was working through the circuit work a loud thunderous THUD came crashing down from Horse Head as he once again has yet to master the wall.  #makefriendswiththewall….

Great performance by all!!!!!!

Zip