Exploring every nook and cranny at The Rock

Exploring every nook and cranny at The Rock

SIte Q Hopper planted the shovel flag and ten men of purpose ignored the morning chill to get Saturday started off right.

The Thang:

Jog to area in front of church for warm-up with SSH x25, Mtn Climbers X25, LBC X25.

Jog to North Face for an Arc Loader – run up North Face, perform called movment, and run around trees and back down to bottom of hill

• Round 1 – Bear crawl
• Round 2 – Lunge walk
• Round 3 – Crab walk
• Round 4 – Plank walk
• Round 5 – Froggy jumps

Run over to back entrance for triple nickle with jump squats at bottom and squat thrusts at top.

Run up to parking lot for some work with a rock

• 20 curls, 20 push presses, 20 tricep extensions (Jamboree corrected the Q)
• Dolly, Russian Twist, Protactor with rock
• 20 curls, 20 push presses, 20 tricep extensions (Q got it right the second time)

Run down to large field west of church for sprint work.  Sprint in between each exercise (civilian count)

• 10 Merkins – 4 times
• 10 Mtn climbers – 2 times
• 10 Merkins – 2 times

Partner leg throws – 2 rounds

AYG to fence at end of field and then AYG back to base of hill.

Mosey up to picnic area for circuit work – three rounds (10, 15, 20) with jump ups, dips, and decline merkins.

Mosey around to other side – Peoples chair, Balls to the wall, Peoples chair

Mosey to parking lot – Partner sprints with one partner doing called excercise while other sprints

• Round 1 – Squats
• Round 2 – Turkish get-ups
• Rount 3  – Burpees

COT

Naked Moleskin

Thanks to Hopper for inviting me to Q at The Rock.   Great AO with lots of options – made it easy for me to make up the workout on the fly.  We covered slightly over 3 miles and hit every major muscle group multiple times.  North Face is just aweful, especially early in the morning when frosted over.

The Checkpoint/Maverick combo is hard to beat – “experienced” and young both pushing the PAX.  Jamboree once again demonstrated world  class speed in the froggy jump. Tito (that’s how it spelled in past BB so don’t blame me if wrong) showed some speed on the sprints – almost caught Maverick a few times.

Hopper took us out with a great prayer.

Announcements

Consider joining a BRR team.   I thought I would hate it last year when I signed up for my first but ended up loving it (even with plantar fasciata bothering me my last 2 legs) and definitely will do it again this year.

Get involved – The third F is Faith, meaning discerning God’s intended purpose for you and getting out into the world to make an impact.   If your trying to find your dolphin (read Freed to Lead) then talk to other men, get out and try something new, and dont worrying about failing once or twice.   Tutoring, COTS, Mission I am Possible, and other efforts ongoing or find other F3 men and start your own.

Race to support Brain Tumor Research on  March 21 at Marshall Park downtown Charlotte.  Please consider joining Team Chepul Hill.   Every man that completed the workout this am can complete a 5k with no problem and a 10K as well – Link to sign up at  http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2420&et=i98ZrHByzYDnkfC1IVL3qwl.
Email me at pchepul@gmail.com