Rock, The Rock, Rocks and some plate work…and a coyote

Rock, The Rock, Rocks and some plate work…and a coyote

So site FNG Kickin’ Chicken pulled a SF from his truck, planted it and 8 warriors began their attack on The Rock, Area 51’s finest AO.

After YHC placed the plates for hairburners and inchworms in the lot nearest 51, a big coyote ran across the lot and over near the picnic tables/volleyball court.  So YHC added that to the disclaimer…slowest pax be warned!

The Thang:

With a couple F3Metro guests and FNG’s to The Rock with us, YHC started the downpainment tour with a visit to NorthFace.

5 burpees OYO, run up NorthFace

Run to lot near gym building for COP

COP:

IW x 20 IC

Slow Squat x 20 IC

Slow Flutter x 20 IC

6-count Burpee x 10 IC

Jog to lot nearest 51

Hairburners – 4 sets down & back while partner does H-R merkins

Jog to picnic area where aforementioned coyote was spotted.  One more disclaimer.

10 Jump Ups, 10 incline merkins

15 Jump Ups, 15 incline merkins

20 Jump Ups, 20 incline merkins

Jog to playground

10 knees-to-chest with feet on swing, 10 LBCs; then 15 of each, then 20 of each

Jog to rockpile near the ballfield.  Grab a lifting rock.

3 sets of the following:

10 Overhead Press IC (might have done 13 reps on first set, YHC’s favorite #, but can’t remember)

10 Squat IC

10 Modified Louganis OYO

Jog to pavilion for some People’s Chair

Mosey to bottom of hill at end of the pitch

Partner 7’s:

Partner 1 old-school situp with partner 2 holding feet while in plank x 6. Flapjack.

Run up the hill. H-R Burpee x 1.  Repeato.  You know the drill with 7’s

Jog back to the plates for: Inchworm while partner does Freddie Mercury’s. Flapjack.

Back to launch lot, carrying plates, alternating with partner.  Other partner does lunge walk.

6 MoM

American Hammer (aka Mason Twist) x 13 IC

Makthar Ndjiaye x 13 IC

Protractor work for 3-4 minutes.

COT

Stone Cold took us out in prayer

Ye Olde Moleskine:

Hope the men got their money’s worth this morning.  Tried to mix it up a good bit. Was great to have Rock and Kickin’ Chicken visit from Metro.  YHC thinks they were surprised that The Rock is closer to them than Freedom Park.  Many happy returns fellas.

KC also coming to the rescue with the shovel flag and gloves for his employee Hammer.  Gloves were much needed with plate and rock work.  #goodboss

Solid work by everyone this morning. War Baby E*TRADE is strong – need to get you posting on some weekdays brother.

Boerewors (pronounced Buddha-vorce – South African sausage) was looking strong as well; too bad the rest of his South African posse are apparently in hibernation.

Appreciate Hopper and Gummy tapping me to Q at The Rock.  More burpees and less running than they typically prefer, but YHC exercised former site Q privilege today.  The Rock is YHC’s favorite Saturday workout, and unquestionably the best AO in all of Area51.

The South African Sausage is on Q next week.  Get some!

Announcements:

Tutoring at Billingsville Elementary every Tuesday at 4:30pm.  All pax welcome and encouraged – leave work early Tuesdays and pour into the life of a young lad who needs encouragement and help.

“When he saw the crowds, he had compassion on them, because they were harassed and helpless, like sheep without a shepherd. Then he said to his disciples, ‘The harvest is plentiful but the workers are few. Ask the Lord of the harvest, therefore, to send out workers into his harvest field.'”  Matthew 9:36-38