After attending workouts at the Rock for several months YCH had the honor of taking the Rock Q for the first time. Needless to say, I was grateful to have the help of an experienced and welcoming team.
10 PAX gathered for an initial count at 5:30 and jogged to the circle. 1 more + 2.0 arrived as we began our first warmup.
Warm Up:
Side straddle hop, side punch hop (SSH except arms extend forward like a punch along with an exaggerated trunk rotation; every time feet go out a punch goes out), WMH, good mornings, John Travoltas, Imperial Squatters (each squat is followed by knee to elbow, after the next squat the opposite knee/elbow touch, etc.). All IC.
Next we jogged around the circle while, one at a time, one PAX would sprint fast enough to lap the group. This experiment started off as a cluster because the pace group was moving to fast (led, of course, by Your over-exuberant and inexperienced HC) and it became apparent that we might be doing this warm up for 45 minutes. After a few laps, some grumbling, and some sage advice from more experienced PAX, we got the hang of it and made a few modifications (pace group ran slower, sprinting PAX left every 1/2 lap) and it ended up working fine. Will this become a new favorite warm up run at the Rock? I’m not going to hold my breath. Although maybe it just needs a catchy name…
Main Event:
AMRAP 15 minutes: 5 pull-ups, 15 jump squats, suitcase or waiter carry with a coupon to the gate and back; YHC brought some dumbbells and kettlebells (10-50#) for the occasion. Midway through the police showed up to do their rounds of the park and open the front gate. They were very friendly, and they wondered aloud (in a joking way) why we didn’t work out in a gym like everyone else. I suspect that some of the PAX were wondering, like me, why anybody would want to work out in a gym; but we were all working too hard on the waiter’s carry to debate this point.
Mike Tysons to Imperial Squatter supersets (5/10, 6/9, 7/8, 8/7, 9/6, 10/5) IC. Clarity of YHC’s counting dropped precipitously toward the end.
Balls to the wall followed by wall sit; both 10 count ring of fire.
Mary:
Outlaws and Russian hammers IC until light grumbling was heard, and then we hit the 45 minute mark.
Shout Out:
Service opportunities: help a woman move in Hillsboro this evening (Nickelback), Cortes is recruiting for a virtual running team with proceeds supporting Run Ranger Run
Our thoughts go out to Milton’s M, who is recovering from surgery, and Cortes’s father in law, who has been faced with consistent health problems recently.
I’ve learned a lot from these PAX in the last several months, and I learned more today. It was an honor to lead at the Rock for the first time.