Y’all Busted My Rock!!!

A humid day down in the valley known as Possum Trot. 7 HIM gathered to be sure that nobody was alone or got left behind. We made some noise with the sledgehammer, somebody broke the rock POTS was using and he got salty, Sprinkler made some “noise” during COT, and we took the hill together several times.

FNG’s: nopes
Warm Up: SSH x 40 IC, Windmills, Seal Claps, and Overhead Claps x 7 IC, Imperial Walkers and Hillbillies x 10 IC, 22 Squats.
The Workout: A quick mosey for all PAX to grab a rock of choice and a short Cusack up to the entrance end of the lot to circle up for Shoulder Press x 15 and Merkins x 15. There were 3 stations in the rotation for the day: rock circle, tire flip & sledge, run the hill with 10 Merkins.

The rock circle continued with all PAX counting out 15 counts of any rock or ground exercise of choice. Partners would rotate out to either flip the tire/sledgehammer together or run the hill with Merkins. At no time, was any man supposed to be alone in a spot…because that’s what we do in F3. There was a constant rotation during this activity and no brains were bashed in as tires were flipped and hammers were swung. So, that’s nice.

All circle exercises included (sometimes several rounds), but not limited to: Merkins, American Hammers, Should Press, Curls for the Girls, Tricep Extensions, Squats, Rut-Rows, WW1’s, LSF, Homer to Marge, Burpees, Star Jumps, Ground Pounders, and more!
Mary: After putting our toys away we moseyed to the tennis courts for a Bear-Crawl/Sprint Back series we did 3 times in decreasing distances.  Finished with 22 counts of the following for Mary: LSF’s, LBC’s, Dying Cockroach, Homer to Marge, and Superman’s.
Announcements: Q Swap next week. CarPex guest Q’s will join us, but all AO’s remain open!
T-Claps (Recognition):
Prayer: Banana Seat daughter Ella receiving some medical treatments that are needed (prayer and praise). Our military, first responders, leaders, spoken and unspoken. Honor to lead at the OG SouthWake AO.