Rock Bottom

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Rock Bottom

QIC: Van Gogh

Date: 12/19/2020

PAX: Total Recall (WB), Huckleberry, Lemming, High Cotton, Bluto, BAM, Pony Express, Spamalot, Starfish, Ziggy Stardust, Singing Cowboy, Argyle, Burlap, Bulldog, Drama Queen, Plunger, Boomerang, Offsides, Green Acres, Nitro (WD), Van Gogh (QIC)

YHC essentially dislocated a rib last week and was out of commission for 7 days. After having gotten it “fixed” and lots massage and tiger balm, I’m back! So now it’s time to make up for those missed workouts … right?

 

Warm-o-rama

  • Mission statement 
  • Core Principles provided by PAX in between the following:
  • SSH x 15 IC
  • Copperhead Squat x 15 IC
  • IST x 15 IC
  • Running w/Scissors x 15 IC
  • Shoulderama – ASTF, ASTR, MNC, SC x 15 IC each

 

The Thang

  • Partner Up – really just too easily split the PAX in half
  • Bear Bottom
    • Group A – Best Crawl to each island, change exercise at each island: Bear Crawl only, Merkin, Burpee, HR Burpee (Modify Lunge walk w/squat, squat jump)
    • Group B – mosey to end, 15 burpees, mosey back 10 burpees, mosey, back 5 burpees, and/or root for partner when down
    • Mosey back and Flip Flop / Repeato   
  • Mosey to rock pile, everyman gets a medium rock.
  • Rock Bottom 
    • Group A goes to the track. Carries the rock around the track, at each corner, do 15 rock bottom squats (lower rock to ground, stand a curl, then press).
    • Group B – Lunge Walk w/rock around the circle drive. At the top and bottom do 15 shoulder press, 15 American hammers w/rock. Repeato until other group finishes (About 2 laps).
    • Flip flop swap.
  • Rock Crawl (bonus!)
    • Bear Crawl and shove your rock ahead of you for one full loop around the circle.
    • Mosey to start 

Mary

  • LBCs x 15 IC
  • Low dolly x 15 IC
  • Heels to Heaven x 15 IC
  • Freddy Mercs x 15 IC
  • The Thistle x 15 Merkins

 

CoT

  • Thanks for coming out! Great to be back after a Forced week off due to back injury. Reach out to s as fellow PAX on IR, or who hasn’t been out in a while.
  • Prayers for Boomerang’s sister who is in Chemo but now has Covid. )’(Her family does too)
  • Prayers for Nitros Back
  • Last week of greeNest volunteering! Think about how we can keep it going next year!
  • Plungers farewell party next week, it will be catered!!!! Convergence??
  • YHC took us out lifting up prayers, giving thanks for the ability and will to post, and asking we might remember the reason for the season.

 

NMM

  • Singing Cowboy was splitting logs in the parking lot upon arrival! He had plenty of wood left if PAX need any firewood. 
  • Bulldog let out his now standard “oh GREAT” when discovering YHC was Qing. YHC always appreciates his excitement!
  • The PAX kept pouring in until 7:01… the Respects owned the morning, with 3 Hates, 5 Ayes, 11 Respects, 1 DoubleRespect, 1 TripleRespects!!
  • Spam really likes the 4th core principle and wanted it spoken twice, or at least missed out the first time! BAM was quick to remind him about KOs of hearing and memory were a sure sign of aging.
  • Partnering up was really just a quick way to split us into two groups, but the PAX were assigned to compliment each other throughout!
  • The progressive Bear Crawls were a crowd pleaser, meaning the Burpee option was actually preferred by PAX??
  • Huckleberry pretended to be winded after burpees… ha ha, nice try, friendo!
  • The way back to Flip Flop the Bear Bottom set, the PAX were all a flutter that group A and B intermixed… DQ could be heard channeling Bill Murray: “Cats and Dogs, Living Together… Mass Hysteria!!”
  • Green Acres was misled by YHC and started doing the Group A option a second time. This is because he was assigned as an A with me at the beginning, and then the Q opted to lead the more complicated instructions twice, and never did the Burpee set. #Cobains #Qfail
  • Bluto said something along the lines of “Oh great…!” when the 2nd round if bear crawls were called.
  • Burlap and Boomerang were oddly quiet during the beatdown, no doubt they were busy dominating the assigned work.
  • #TClaps to our site Q, Offsides, for leading Group B around the track and parking lot for their Rock Bottom sets.
  • Plunger disliked his cold rock, and hands, upon which YHC channeled my inner Coach Taylor and replied: “Cold Hands, Warm Hearts, Can’t Loose!” YHc assumed it’s my fault if he doesn’t post in 2021 (sad to see a HIM like Plunger move away!)
  • I appreciated Ziggy rocking an F3 mask along side YHC. They are pretty good masks if anyone is in the lookout for one that stays in place at a workout. #TClaps to most PAX who wore PPE for the entire beatdown.
  • Great to meet our new resident War  Daddy, Nitro, who YHC has chatted with on Slack multiple times. He got YHC at one point, saying he was about to spill his Merlot, and bent over… before magically heading up an old baseball!  
  • Argyle was seen throwing his rock forward during the Rock Crawl in disgust of the Qs bonus assignment.
  • High Cotton was racing YHC during the Rock Crawl bonus, I appreciated his push!
  • Lemming and Singing Cowboy needed a better workout, as they were seen sprinting back to launch for Mary.

 

Always a pleasure to be amongst such fine men… With 21 PAX, that means the next 20 weeks should be covered for Qs… please step up and let Offsides know! Thanks for your leadership at this popular AO, Offsides, I’m making copies of the keys to hand out to future Qs. 

VG