July Rocks

July Rocks

14 dudes ready to start the weekend out right posted at one of the finest AO’s in the nation, either due to excellent marketing or habit. I love the month of July, humid mornings and 100 degree afternoons. Here’s what happened next:

NOTE: We had a new face, so for anyone new reading this, IC = In Cadence. 1 count sequence (1,2,3,#) is 2 reps. i.e 20 SSH IC = 40 Side Straddle Hop (i.e Jumping Jack). OYO = On Your Own, 1 rep = 1 rep, performed at your own pace. Mosey = jog.

The Workout

The Warm Up

• Mosey to the East side parking lot.
• 20 SSH IC
• 10 Merkins IC
• 20 SealJack IC
• 10 Low slow squat IC
• Mosey to the West side upper parking lot.

The Rock

Grab a rock as “thick as your thigh”, this little guy was your partner for the remainder of the workout. Choose wisely

• 15 Curls IC
• 15 Press IC
• 15 Tricep Extensions IC
• Mosey down to the Track (Rock held in various positions at Q command: right shoulder, left, out front, overhead)
• Plank for the 6 and explain the AMRAP

The Rock and the Track

Hold that Rock Squat during Q’s instructions about the AMRAP to follow:

• 25 Merkins
• 25 Low Squat with Rock)
• 25 LBCS (with Rock high on chest)
• Run a lap around the track
• Repeat 4 Times
• Plank for the six.

Indian Rock Run

• Line up, holding rock in front rack position.
• Line of men walks at a brisk pace.
• Runner holds rock overhead as he runs to front of the line.
• Upon arrival to the front of the line, calls “Press” and everyone does one press.
• Mosey to the outside of the track
• 20 Ground to Overhead OYO (however you want to, Rock must touch ground, then go overhead while standing)
• Run up up the hill (0.2 miles, 70ft of elevation change). Run up hill 150 yards and come back.

  NOTE: the route I’d mapped out on Strava included a .2 mile run here, but there was a newly erected 12 ft chain link fence (or newly locked fence) had other plans for us. #qfail

• 20 Ground to Overhead OYO (however you want to, Rock must touch ground, then go overhead while standing)

The Rock and the Pile

• Mosey back to the Rock pile (Rock held in various positions at Q command: right shoulder, left, out front, overhead)
• 50 LBC (with Rock) IC
• 20 Flutter with Rock Presses IC
• 15 Slow Russian Twist with Rock IC
• AND… put the rocks back in the pile.

The Finisher (sans Rock)

• Mosey back to start for ENDEX… psyc !

  NOTE: Hat tip to Transporter for the heads up on the time. YHC was about to start COT at precisely 7:15. Closing out a workout at quarter past the hour is all YHC has ever known. Knew it was an hour workout, lost track of the fact that we started at 6:30 somewhere during the indian runs. #qfail #cobains

• Run over to the front lot
• Backwards run over to the West side of the front lot.
• 11s with burpees and merkins
• 10 burpees, run 80 yards, 1 pushup, run 80 yards backwards.
• 9 burpees, run 80 yards, 2 pushup, run 80 yards backwards.
• 8 burpees, run 80 yards, 3 pushup, run 80 yards backwards.
• 7 burpees, run 80 yards, 4 pushup, run 80 yards backwards.
• 6 burpees, run 80 yards, 5 pushup, run 80 yards backwards.
• 5 burpees, run 80 yards, 6 pushup, run 80 yards backwards.
• …
• 1 burpees, run 80 yards, 10 pushup, run 80 yards backwards.
• Stop where you are when Q calls time and mosey back to start.
• Circle up for Outback’s 5 Minute Plank
  NOTE: any plank will do, just keep feet on the ground, no knees touching, and body in a stright line.
• done.

ENDEX

• Nameorama
• Welcome FNG -> Trail Mix
• Closing Prayer from Short Circuit. A solid word for our country and the difficulties with violence in the past week.

The Moleskine

Solid effort from all despite the collection of Q fails on the hill run and YHC’s attempt to terminate the workout at 45 rather than 60 minutes. Transporter was quick to point out that he paid for a 60 minute boot camp, and that’s what he was getting. No arguments here. Solid group of guys out there, hard to remember all the individual efforts, but here are a couple notes:

• Doc McStuffins has got some wheels, he led the way in the AMRAP track session, and somehow conned Transporter into doing partner slap plank for the last 2 minutes of the 5 minute plank. Well done. Perhaps the speed is due in part to the opening sprint the good Dr. does after coming in on two wheels on Saturdays…
• Transporter & Shop Dawg may have tied for the lead in the “least advantageous rock selection” competition. Both of those beasts were lugging around massive boulders for the duration of the rock efforts.
• A couple folks forgot (or refused) to say “Press” at the end of their rock indian runs, but several PAX chimed in to say it in their stead. We all heard Kevorkian say it, with that booooming voice of his. He was flying out there.
• Short Circuit was pushing the pace during the track portion, he was on YHC’s 6 the whole way on the AMRAP as we both tried to catch Doc and Transporter. Quality take out Short Circuit, and good luck and godspeed in Denver, CO.
• Camacho, Frack, Gator Cub, Posse had a solid performance out there. Way to push yourselves on the running, we covered almost 3 miles today.
• Uncle Phil (Site FNG) & TrailMix (FNG) both did really well despite the unconventional workout today. Trailmix going metro for the plank-o-rama was classic, suns out, guns out. Uncle Phil made the drive from Ballantyne to post, and post he did.
• 40 years between the oldest (Shop Dawg, 51) and the youngest (Ranger, 11) of the group today. That may be standard Union County fair, but it was cool to see today. Ranger had the highest rock weight to body weight ratio, and clearly has been working out often; it’s not everyday you see someone completing the boy to man transition that early. Well done young sir.

Chime in below with anything I missed. For YHC, that was both miserable and fun. I guess that’s what makes F3, F3. Next week, another guest from the Ballantyne crew, JRR Tolkien, will be Qing. I’m sure he has a good plan in the works; and if anyone is keen on finishing well in the Spartan, you’ll probably want to be there. JRRT has posted some really competitive times and placed in the top ten in several Spartan races.

The Announcements

• Fort Bragg Spartan, Sept 9-10
• Bacon is delicious.

Argonaut Out.