Rock of Ages

  • Workout Date - 07/26/2018
  • Q In Charge - Iceman
  • The PAX - Mayo, Butcher, Beamer, Zebco, Elmer, Bernie, Sling Blade, Look Out Below, Cheese Steak, Mint Julio, Whisper, NYOPT, Soccer Mom, Gymboree, Coxswain, Nature Boy, Flo, Iceman
  • AO - Golden Strip

18 men ignored the banter between YHC and site Q @NYOPT to post at #GoldenStrip.

The Thang:
Warmup
SSH x23
Tempo Merkins x10 / plank for 30 secs
Bombjacks x10

Mosey to shed, grab a block and partner up for 4 Corner Escalator

Corner 1
P1 – man makers x10
P2 – plank
flapjack

Corner 2
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack

Corner 3
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack
P1 – curls x30
P2 – reverse plank
flapjack

Corner 4
P1 – man makers x10
P2 – plank
flapjack
P1 – squats x20
P2 – Al Gore
flapjack
P1 – curls x30
P2 – reverse plank
flapjack
P1 – flutters x40
P2 – 6″ (holding the block)
flapjack

Drop the blocks and head to the hill for a Dora
Exercises:
50 Plank shoulder touches (double count)
100 Sumo squats
150 Oblique Crunches (double count)

Partner runs up the hill – 5 bombjacks

Head back to the other side of the circle to grab our blocks
P1 – derkins (block on the curb)
P2 – other side of the road – Rosalitas
Each partner does 10 reps, animal movement to the other side (bear crawl, duck walk, etc), then 8 reps, then 6…4…2

Put the blocks back and head to the #shovelflags for 1 MOM
Single leg flutters x10 #crowdpleaser

COT/BOM

Naked Moleskin
– @GoldenStrip has the reputation as being #experienced #cultured #older While that may be true, they know how to get after it
– Love the energy that @NYOPT has for leading. #tclaps for stepping up to be Site Q
– My body was sore pretty quickly after that #beatdown. Especially my shoulders….

Announcements
– @GoldenStrip needs guys to step up an lead. Check twitter for available dates
– @Wilson hits #respect soon. To celebrate, guys have arranged for a full blown #DonutRun. 8/3 – 0515 at Starbux Downtown

Prayer Requests
– Andrew Brunson (good news)
– @CheeseSteak’s friend
– @Elmer’s coworker
– @F3Wilson (Summerville)

See ya in the gloom….

Iceman

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