The SF was planted by Hopper and 8 Saturday morning warriors set out for another assault at The Rock.
The Thang:
Jog to lot closest to North Face for quick COP.
Slow Squat x 25 IC
IW x 25 IC
Suicide Sprints – 1st set regular. 2nd set w/backwards run.
Jog to bottom of NF for the following:
3Circuits of 13 Jump Squats at bottom, Run up NF, 13 Jump Squats at top, run lap around cypress trees, down the hill to bottom of NF.
AYG run once more up NF.
Indian Run with pax doing lunge walks to side of church.
Run to long lane.
High knees to first marked pole. Buttkickers to 2nd marked pole.
Run to end of lane and over to picnic tables in the woods.
20 derkins & 20 dips OYO
15 derkins & 15 dips OYO
10 incline merkins OYO
Mosey to sand volleyball courts.
Bearcrawl cross court & back.
Wounded bear cross court & back.
Jog to rock pile near the ballfield. Grab a Rock.
13 overhead presses IC w/rock
13 H-R Merkins IC
10 Tricep Extensions IC w/rock
13 Wide Arm Merkins IC
13 Bicep Curls IC w/rock
8 Diamond Merkins IC
8 Out-front Arm Extensions IC w/rock
13 CDDs IC
10 overhead press IC w/rock
Jog to lot next to launch lot
Flutter x 20 IC
Makhtar Ndjiaye x 13 IC
Rosalita x 13 IC
Dancing Chilcutt x 13 IC
Slow LBC x 20 IC
6 Inch/Regular Plank Wave x 7 or 8?
Knee up x 10 IC
Run back to church and back to long lane.
Karaoke Right 1/2 way. Flapjack and karaoke left.
Jog back to picnic tables in woods.
Jump Up x 25 OYO
One legged squat x 13 L. Flapjack. One legged squat x 13R OYO
People’s Chair up against tree w/25 Overhead Air Press IC
Quick Recovery
People’s Chair a al Frankenstein for 1 minute
Jog back to launch lot
Cumberland County Viaducts x 13R IC. Flapjack. CCV x 13L IC.
Done.
COT w/prayer by Harley
Ye Olde Moleskine:
Good crew this morning. Fair amount of mumblechatter from Tadpole and Flipper, our younger nautically-named pax.
Full disclosure – YHC was hurtin’ at several points today. #smokeyourself
20-20-20 was intended to be 20 minutes of legs, 20 minutes of arms/shoulders and 20 minutes of core/plank & mary.
Harley was complaining 1/2 way through the 3rd 20 – something about being cold after working up a good sweat during the first 40 minutes. He was wearing shorts and apparently the wind atop The Rock got the best of him. YHC caved and audibled….then proceeded to tweak my groin again on the karaoke nonsense. That was my fault. Rosalita was tweaking the old man’s groin, too. #mercy #old #injured #justdealwithit #gettingtiredofhashtags
Good to see Cable Guy – hadn’t seen you in many months brother. And T-claps to Tadpole for his acceptance to Liberty U this coming fall. God’s blessings young man.
Our “hate” M is in dire need of a rename. Something about Military Intelligence, but YHC informed him prior to launch that is also the abbreviation for a pax member’s bride. Somebody help me rename the lad.
Hope the pax got what they paid for…and then some.
Love Q’ing at The Rock – Area 51’s finest AO.
There were some announcements, all of which will be on weekly email…so read it.
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