Rock Appreciation Day at Centurion

Rock Appreciation Day at Centurion

Friday morning was warm and pleasant and would have been perfect for a run.  So naturally thirteen PAX gathered at Centruion to do anything but run, out of respect for those participating in the Leatherneck tomorrow of course.  A cynic might suggest that the real reason was that YHC’s first non-Olympus Q was poorly planned for the day before the mud run, and that when it comes to running YHC is slower than molasses rolling uphill in January.  #ACleverRuse.  We welcomed an FNG visiting us from Houston, TX #HookEm, the group was disclaimed and we sauntered approximately 50 yards for COP.

COP:

• SSH – 25 IC
• Copperhead Squat – 20 IC
• IW – 15 IC
• Merkin – 10 IC
• 8 Count Bodybuilder – 5 IC
• #TheresAPattern  #Math

Short jaunt to the rock pile for supersets:

• Select a rock that builds character and muscle
• Bicep curls  + triceps extenion – 21 reps each movement, 15 reps each movement, 9 reps each movement
• Shoulder press + squat – 21 reps each movement, 15 reps each movement, 9 reps each movement
• Floor chest press + weighted crunch – 21 reps each movement, 15 reps each movement, 9 reps each movement

Mutant Triple Nickel (Cobains to Mermaid for the radical distortion of your signature move)

• 5 Rock Thrusters
• Overhead rock carry #EngageTheCore
• 5 Good Mornings
• Overhead carry back
• Repeat 5X

Put down the rocks #Sad and jog to the benches at the front of the school for giant sets

• Split squat left leg, split squat right leg, incline merkins, dips, decline merkins – giant sets of 25 reps, 15 reps, 5 reps back to back to back to back to back
• YHC originally planned for 5 rounds of giant sets but time was of the essence and I missed my rock #FriendsForever

Shuffle back to the rocks for Jack Webb’s distant cousin Rocky Webb

• Diamond merkin on the rock followed by 4 rock presses – rounds of 1,2,3,4 and 5 merkins with 4,8,12,16, and 20 rock presses
• Return the rocks to the pile #BorderlineMelancholy

Mosey to the apartment complex at Wash & Little

• 5 burpees, 10 flutter kicks, 15 mountain climbers, 20 LBCs, lap around the parking lot
• Two rounds of that nonsense

Run back to the launch lot and hold an elbow plank for the last minute of the workout.

Moleskin:

YHC was extremely nervous to Q a bootcamp workout and couldn’t sleep last night, hence the rambling and blatant #HastagAbuse.  We had a solid age span of 30+ years amonst the PAX with representation from the Baby Boomers #GetOffMyLawn, Generation X #HeyRememberMusicVideos?, and Millenials #StudentLoans.  We had the opportunity to welcome an FNG from Houston, TX who attended UT and works for Toys R Us.  As an aside, did you know that former Longhorns coach Mack Brown recruited Heisman trophy winning quarterbacks Robert Griffin III and Johnny Manziel to play safety at Texas?  #HenceTheTermFormer.  Thanks for the opportunity to lead this morning, hopefully the PAX didn’t mind the lack of running too much.  After all, a marathoner has never carried a supermodel out of a burning building. #Probably. 

Announcements:

• Congratulations to Maverick on his appointment to the United States Navel Academy #boats.  The visible pride with which his father announced that was pretty cool to see.
• Good luck to all mud run participants tomorrow
• This Sunday from 12-7 at OMB there is a fundraiser for a 7 year old boy who ives in Cameron Wood near several us.  He has a rare and aggressive brain cancer and is currently undergoing chemo and radiation.  OMB is donating 20% of sales to his recovery and treatment and the event is very family friendly.  Games, bounce houses, raffle, etc.  Please try and come out if you can, even just buying a beer or a pretzel will help.