YHC took the challenge to look at the Q sheets when Toast posted about openings throughout Hillsborough and juggling the M’s schedule starting a new job signed up for the ones I could lead (lots more options out there for anyone who is looking to Q). Then casually at Duck and Weave on Friday Buffay announces that Monday (today) will be the 1st anniversary of the Rock. YHC had already signed up for the Q so … Time to do some research.

I looked back at the early BB as I wanted to honor the year that has been spent to build this great AO. Truly so many options at this site and Buffay was nice enough to outline them in his first BB (https://f3churham.move-marketing.net/we-have-liftoff/)

YHC looked up the weather last night mid to low 30’s between 5-6am; didn’t look this morning because 1) didn’t want to know 2) dressed appropriately and planned to get everyone moving.

 Here is my attempt at an Ode to the Rock:

5:30 8 PAX let’s roll -Mosey to the traffic circle

Warm up –

9 PAX (welcome offshore, didn’t miss a beat)

Brief intro on today’s theme – time to get moving

SSH (IC)x25

Good Morning (IC)x10

LBAC (IC)x10 little then big Reverse x12

WMH(IC)x10

Porta John Chinook (IC) x10

The Thang

Part 1: Modified Charles Bronson

Set up:Exercises at first cone, sprint to 2nd cone (~100 yds), bear crawl to 3rd cone (~10 yds) Mosey back to start and plank or squat until all PAX finish … The twist ~10 yards behind the first cone were cinder blocks YHC challenged each PAX to complete 3 rounds of bear crawl block drags the 10 yards at some point during our rounds of exercises.

Round 1: 50 SSH (Toast immediately knocked out a block drag set then completed his run, this idea quickly caught on)

Round 2: 50 merkins

Round 3: 50 jump squats

Round 4 50 SSH

(All PAX had completed cinder block work by now and with more to do it was time to move on)

Part 2: Hat tip to the box of Animal crackers from the rock launch

Triangle set up in parking lot for gorilla crawls and Spider-Man merkins 1,2 the 3

Triangle was a terrible idea with 9 PAX audible to bear crawl across parking lot and back with Spider-Man merkins 2 then 4

Mosey to the traffic circle and then Ricky Bobby into the Waterstone neighborhood

Part 3: Tunnel of love/Inchworm at the bridge

(Disclaimer: This exercise was in something like 5/6 first BB at the rock in some form or fashion. So it was a must of YHC this morning)

All PAX formed a human canopy in plank over top of bridge as the first PAX did inchworms to the end. Next PAX starts when the first gets to the end. Took two rounds to cross the bridge.

One big hill left to return to shovel flag YHC gave the PAX a choice Usain Bolt All you got sprint to the top or bear crawl. Even groups squat holds for the sprinters as we all gathered back at our starting point.

Mary:

Guantanamo-Ring of fire 6” leg holds rotating thru each PAX circling the group pushing down on their feet do your best to keep feet off ground.

Buffay lead Box Cutters (IC) 20ish

Toast lead LBCs (IC) 20ish

6:15 and we were all finally warm

COT:

Hillsborough is working on a convergence “The Wolf”  Jan 5th Mark your calendars and stay tuned for more details.

Talk of Christmas time family dinner/get together has begun, more planning to come.

Continued prayers for Muzungu and his event this Friday and praise for arrivals of guests from Uganda for the event.

Prayers for Cortés and family’s health challenges

Buffay took us out

NMS:

Definition: Ode: It is an elaborately structured poem praising or glorifying an event or individual, describing nature intellectually as well as emotionally. A classic ode is structured in three major parts.

While I am not sure this morning was poetic it was built to praise the rock and all 9 PAX crushed it. Always an honor to lead this group of HIM as we push each other to be better not only at 1st F but also 2nd and 3rd F. SYITG