Rockies, Run, Repeat

Rockies, Run, Repeat

First of all, if you were there this morning and didn’t know that this would be the title of the Backblast then you either weren’t paying attention or give YHC more credit for creativity than is obviously due. Doc McStuffins was kind enough to come up to SOB Land last week and lead the Friday workout known as The Brave. YHC offered to return the favor and made my way south this morning to Flash. The rain held off and the following is more or less what went down.

Thang

Quick lap around lot in front of school and back to launch for COP

• All IC: Seal Jack x15, LSS x15, Moroccan Nightclub x15, Merkin x10

Mosey to the rockpile and grab a rock you will be comfortable lifting for a while. Form an oval on the large sidewalk at the top of the hill for the main event.

Round 1

• Civilian Cadence: Curls x20, OHP x20, Diamond Rock Merkins x10
• Rockies x5 OYO, run to parking lot and back
• Repeat all of the above, including rockies and run
• Plank-o-rama to recover

Round 2

• Civilian Cadence: Squat x20, Overhead Tricep Extension x20, Merkin Left Hand on Rock x10
• Rockies, Run OYO
• Repeat all of the above
• Mary to recover (LBC, High Flutter, Flutter)

Round 3

• Thrusters x15 IC, Merkin Right Hand on Rock x10
• Rockies, Run, Repeat
• Plank-o-rama

Intermission
When everyone finished 2nd set of Rockies in Round 3, we took a little break. Leave your rock and mosey down the sidewalk to the bathroom building for:

• People’s Chair (Right Leg High, Left Leg High, Air Presses)
• Swift run back to rocks alternating forward/backward run at every light post

Round 4

• Civilian Cadence: Upright Row x20, OHP x20, Merkin x10
• Rockies, Run, Repeat
• After 2nd set of Rockies, return your rock to the pile

Finale

• Plank facing launch, 6-inches for a LONG Transporter 10-count
• On 0, AYG back to launch
• COT and Transporter on the take-out

Moleskin

Thanks to Doc McStuffins for the invite to Q this morning and thanks to all the UC men for a great turnout and a warm welcome. This was my 3rd time in UC and, from what I have seen, turnout is always high and everyone shows up with a great attitude and ready to put in work. Makes me want to head down to Union County more often and certainly plan to do so.

Cuthbertson Middle School is the most expansive AO I have seen yet. Took a scouting trip out there on Sunday and was quickly overwhelmed by the all the options and all the room to get lost run. Bad news: I took the easy way out and used about 3% of the available space. Good news: plenty of ideas left for future weinkes.

Everyone pushed hard this morning but a few Larry Birds led the way (Doc McStuffins, Hollywood, Transporter, Jingles and Troylet that YHC can recall). It was either Flipper or Landshark (sorry!), but pretty sure it was Landshark who smoked us all on the way back to our rocks from the People’s Chair. He can run backwards faster than most men run forwards. Impressive to watch.

Doc tried to skip forgot the Rockies a couple times but was quickly called out by his neighbors who were worried he might not get his money’s worth from the workout. #brotherhood. He and Troylet treated us to a sprint showdown on the last round and I believe Troylet took the day.

Frack walked past all the rocks and pulled a boulder from the earth that probably weighed more than Goodfella. He then proceeded to shut up all the naysayers and beast through every round with that boulder.

I had a great time with you men this morning and really appreciate the opportunity to come south and lead. Hat tip to Alf of A51 who inspired this weinke with a Q he led at Anvil last summer. YHC can only hope this sucked as much for you guys as that Anvil workout did for me. Big thanks to Transporter for the take-out.

Announcements

• 3rd F – F3 Sanctuary – Monday nights (tonight) at Brooklyn Pizza in Wesley Chapel (Weddington Road) – 7:30 PM
• F3 Sanctuary Upcoming Service Opportunity – the men of F3 Sanctuary are organizing a project to help a woman in need in Monroe. Her home is sinking into the ground and the group will be looking for donations, construction supplies (bathroom sink, kitchen sink, counters, cabinets, etc.), and manpower for this sizable undertaking. Pre-blast/more to come. Contact Transporter if you are interested in getting involved.