Rock Work
Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out. YHC was on the run a little after and we all headed down and around Womble. Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual. Circled up in the lot for the regulars and then added 5 burpees OYO by accident. YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set. Circled up behind library on one side of what I call the smile. Started with biceps doing 7s. After 1st set we ran to far end of smile, plank hold then 10 merkins. Back to the rocks and we did 2 sets with a break in the middle for SSH. Another run and merkins then 1 more bicep set. Next we did the same routine but it was tricep press and skull crushers. Rounded it all out with the classic Ground Pounder. Overall, lots of reps and plenty merkins. Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings. Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound. I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family. YHC took us out
