The Rock’s Namesake

November 26, 2018

WHEN: 11/26/2018
QIC: Cortés
PAX: Pretty Green (FNG), Muzungu, Nubbin, Pusher, Nightshift, Nickelback, Buffay, Toast McQueen, Cortés (YHC)

The PAX assembled brief conversations with the FNG (and world traveler visiting from Germany), Buffay and the shovel flag showed at 5:29 (always impeccable timing). 47 degrees and it seems the rain may hold off, today is going to be a good day!

5:30 mosey to traffic circle pick up Nightshift along the way (T claps for the solo EC run at 5)

Warm up

Disclaimers given (FNG present)

SSH (IC) x30

Good Mornings (IC) x10

Porta John Chinooks (IC) x10 then Reverse

WMH (IC) x10

Plank to get to know our FNG, he was happy to share until nickelback called it (he was of course the only one wearing a 30# ruck)

Mosey to the park parking lot

The Thang

Paint the lines from the gate to the far end of the parking lot.

Retrieve small(ish) rock (The namesake?) from the rock pile w/YHC disclosing you will have to be able to move (possibly a lot)with your rock. Wisely many waited to see what rock YHC selected before selecting their own.

Mosey with rock overhead to gate.

YHC explained to use rock or line (as needed) for lateral line jumps ~2 min (no timer and questionable looking at my watch).

Forward/backward line jumps (again no timer so we did some.)

Butt kickers to back of parking lot PAX choice on rock hold.

High knees to the gate PAX choice on rock hold.

Mosey to the bathroom shelter to grab some wall.

People’s chair each PAX count to 5, 3 times thru 1) arms straight holding rocks chest high, 2) arms straight overhead holding rocks, 3) rock close to chest.

Mosey with rocks to back of parking lot.

25 rock curls then run to gate and back with rock OYO.

25 bottom half rock curls (emphasis on slowly lowering) then run to gate and back with rock OYO.

25 top half rock curls (again go slow on way down) then run to gate and back with rock OYO.

25 overhead press with rock. Disclaimer repeated and PAX asked to switch rock between hands each time PAX passed a parking spot line while running to gate and back OYO. 

25 triceps extensions with rock then run and switching rock back and forth (wasn’t terrible so repeat as able) OYO.

Carefully return rocks to pile “we like them and want to keep them”. Return to shelter.

Balls to the wall 5 count each PAX 2 rounds this time.

Mosey to traffic circle

Duck walk Ricky bobby 2 laps around. Glutes sufficiently engaged why not Bernie Sanders up the big hill towards the start and then at the turn mosey to shovel flag.

Mary

On your six heads to the middle was a much harder task than YHC had thought when initially requested but we got it worked out with step by step directions.

Guantanamo ring of fire

LBC (IC) x 25

6:15 time called and only a few sprinkles this morning.

COT

Announcements:

The Wolf CSAUP is coming January 5th more details to follow, nice work on a successful shirt order, they should be in before the holidays.

Welcome FNG “Pretty Green”

Prayers for Buffay on planned arrival of 2.0 in the morning

Nickelback took us out after a GORUCK advertisement (T-Claps for completing a high degree of movement this morning Ruck +Rocks  and all)

NMS

It is an honor to lead and always grateful for the chance and the PAX of the Northern Province who show up at each of our AOs ready to push each other during the workouts and support one another outside of 1st F. I hope I was able to sufficiently work all of the PAX and fulfill the site Q (Buffay’s) request for No Chest and seeing how he is expecting his second child in the morning I was happy to attempt that request even at the expense of more running (which YHC usually tries to avoid).