Rocks at the Trot
It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.
FNGs: None
Warm Up: Jog around tennis courts. Circle up in parking lot. 25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).
The Workout: Jog to the snack shack. Lined up in front of hill adjacent to ballpark fence. Sevens of Merkins and LBCs. Line up against outfield fence for 25 count people’s chair, 25 count BTTW. Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises. Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair. Chatter continued as PAX lined up on road in two lines. Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill. Mosey to rock pile for medium size rock. PAX lined up with their rock in two opposing lines. Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between: 10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows. PAX continued with their rock performing the following exercises on their six: Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one). Chatter was minimal. Hmmm. PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock). With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L. PAX switched rocks. Some Mosey and curls. Felt like I was back at ROTC Field Training on the parade grounds. 10 Burpees together. Closed out with 10 cadence counts bicep curls, tricep curls and OH curls. Return rocks to pile.
Mary: Various Yoga positions for cool down.
Announcements: Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming: Memorial Day workouts and Murph at 0730 (Womble). Check Social Media.
T-Claps (Recognition): Highlighted Rainmaker (Pete McKeon) today as 6th man. Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off! LOL! Mets fan. LOL! Active 5-6 months in F3.
Prayer: Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets! Injured PAX; Silent / Unspoken prayers. Thank you Fonzie for leading PAX out today in prayer.
EC: Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.
An honor leading you brothers – Dauber.
