Good morning!

This was YHC’s first visit to the Rock AO, and what a grand time we had this morning.  For starters, Nickelback, Nightshift, and YHC began the morning with a nice EC run that was 1/10 of a mile shy of a 5k.  We returned to the shovel flag where a total of 11 guys were ready for the Main Event.

WARM UP: 

• Unload metal from Beano’s truck and mosey to the roundabout near the playground.  Circle up – (SSH, Squats, Merkins, Good Mornings)

MAIN EVENT: (Pain Circuit) – as Beano explained all circuit exercises and the PAX got started, Fancy Pirate asked the group, “Who in the world has two mauls?”  The clear answer was Beano…

• 90 lb. – Barbell Shoulder Press (*acted as timer for rotation*)
• Jump Rope
• Maul Swing
• Stretch Band Curls (21’s)
• Kettlebell Swing
• 35/70 lb. – Dumbbell Shoulder Press
• Jump Rope
• Maul Swing
• Stretch Band Curls (21’s)
• Sledgehammer Swings
• Jump Rope

Each time the group progressed halfway through the circuit, PAX would run to the pool at the top of the hill and back (80% speed).  PAX completed two rotations through the circuit.

Afterwards, we moseyed to playground and split into groups of two.

• Partner 1 – Complete 5 pull ups and 5 knee tucks on the playground
• Partner 2 – Maintain a wall handstand until Partner 1 is done
• Flapjack exercises (PAX completed this series for two rounds)

The PAX then moseyed back to the roundabout, picked up all coupons, bands, etc., and then collectively carried everything back to the shovelflag for Mary.

MARY:

•  Heels to Heaven, Flutter Kicks, LBC’s, Peter-Parker-Peters

CoT:

• 2nd F Event – This Wednesday (8/15) at Mystery Brewing – 8PM
• Nickelback discussed 3rd F – Adopt a Widow Project and will continue to keep group up to speed as he gains more specifics – (if interested in participating, connect with him)
• Prayers for Buffay today working, after getting roundhouse kicked in the face during wall handstands – mental note that BTTW’s are safer for that reason (only a Grade 2 concussion, with three teeth lost – no biggie)

Thanks for the fellowship and great start to the week!

~ Beano