The Power of 4

October 27, 2017

WHEN: 10/23/2017
QIC: Buffay
PAX: Nickelback, Toast, Virgo

YHC’s alarm went off at 4:55.  YHC looked at the clock, thought the fartsack sounded better than getting up, and immediately remembered…it’s Monday…it’s The Rock….and I’ve got the Q.  Fartsack loses again.

YHC arrived to see the bright eyes of Nickelback and Toast.  5:30 arrived and the PAX took off for the traffic circle to warm up.  Virgo arrived just as the PAX began to mosey.  Virgo helped to get his sick 2.0 back to sleep and still pushed it to get to the AO.  TClaps to Virgo.

WARM UP:

SSH x 20 (cadence count), Arm Circles Forward and Reverse x 10 (cadence count), WMH x 10 (cadence count, slow and deep burn)

THE THANG:

The PAX remained in the traffic circle and exercised a team Dora.  1 PAX took off and completed 2 laps around the circle while calling out an exercise for the PAX to complete.  Exercises completed: Air Squats, 8-Count BodyBuilders, Carolina Dry Docks, and Merkins.

PAX moseyed to the Park.  PAX started at the jungle gym.  10 single-count flat bar hanging chin ups were performed.  YHC called made sure the PAX got a good deep burn while hanging before “UP” was called out.  PAX moved to the Wall and performed 30 seconds of BBTW.  PAX needed to catch their breath, so obviously move to one-legged People’s Chair (rotate between right and left legs).  Desiring a further bicep burn, PAX moseyed back to the jungle gym.  PAX split into pairs.  First group performed 10 hanging Pull-Ups on the rings.  The second group performed a Low-Squat Hold and called “UP” for the other pair to perform the Pull-Ups.  PAX rotated.  PAX needed to catch their breath again and those planked it out with a twist.  PAX performed the Human Clock.  Holding a constant plank, PAX from 12, 3, 6, 9, 12, 9, 6, 3, 12, 3, 12, 6, 12.

Abs feeling strong, PAX mosey through the neighborhood to bridge for a Northern Province favorite: Human Canopy.  PAX got in canopy position and the last PAX moved under the canopy via the inch-worm.  This exercise burns when you only have 4 PAX to traverse the bridge.  Great work here.

Once the PAX arrived at the end of the bridge, one last thing to do…Scale the Rock.  PAX utilized the Bear Crawl to the top.

MARY:

Freddie Mercuries, Box Cutters, 6 inches, Homeward To Mars, LBCs

MOLESKIN:

TClaps to Toast for jumping right into the fire.  Toast hasn’t missed a Rock or Duck and Weave workout since he joined three weeks ago.  Amazing work.  TClaps again to Virgo for crushing as a dad and a PAX.  Lastly, TClaps to Nickelback for being the real Rock for the Northern Province.  Thanks for the support.