Solid like a Rock at Purgatory
QIC: Spamalot
Date: 09/22/18
PAX: Splash, D-Day, Hoptoberfest, Session (WB), Turnover, Greenacres (WD), LandShark, Offsides, Pony Express, Burlap, Parkay, Bulldog, Ziggy Stardust, Spamalot
Date: 09/22/18
Q: Spamalot
Pax: Splash, D-Day, Hoptoberfest, Session (WB), Turnover, Greenacres (WD), LandShark, Offsides, Pony Express, Burlap, Parkay, Bulldog, Ziggy Stardust, one more, Spamalot (QIC)
Nearly 2 miles, and over 700 calories burned. That’s what YHC’s Garmin watch said were accomplished this morning at Purgatory. Solid by any measure. How did we get there? Glad you asked. Here is what happened.
Warm-o-Rama
SSH, Overhead claps, Whirly has the Clap, Peter Parkers – all x 15, all IC
The THANG
Mosey to the rock pile. Grab a medium rock. A rock that you want to spend the next 55 minutes with. A rock that you do not mind running with. Place rock on ground.
Now grab a ridiculously large rock. A rock that under no circumstances would you want to run with anywhere. John Cusak walk with large rock to wall. Drop rock and mosey back to medium size rock.
Mosey with rock to corner of of track.
At each corner, we will perform 15 reps of called exercise, then mosey to next corner for next exercise, and so on. Thus, the following was performed.
Curls x 15
Mosey with rock
Overhead Press x 15
Mosey with rock
Skull Crushers x 15
Mosey with rock
Squats x 15
Mosey with rock
Halos x 15
Mosey with rock
Chest press x 15
Mosey with rock
Leave rock at corner of track. Mosey back to large rock by the wall. Grab it, and John Cusak walk around the circle. Return it to place by wall. Mosey back to medium rock on track.
Jump squats x 15
Mosey with rock
Rock swings x 15
Mosey with rock
Dead lift x 15
Mosey with rock
Calf raises x 15
Mosey with rock
Squats x 15
Mosey with rock
Bent over rows x 15
Mosey with rock
Mosey back to rock pile area. Place medium rock in grassy area. We will be coming back to them. Mosey back to large (neglected) rocks. Grab yours and John Cusak with it to where the medium rocks are waiting. Drop large rock and grab medium rock.
Mosey (with medium rock) to Lido Deck. Down the stairs to the hole, and leave the rock there. Back up to the lido deck for: complete 15 reps of exercise, then mosey down to hole, grab rock, go up stairs and down to the other side of the hole. Leave rock, and back up to lido deck for next exercise. Continue until all four sets complete. We completed:
R leg step up x 15
move rock
L leg step up x 15
move rock
Dips x 15
move rock
Erkins x 15
move rock
Mosey with rock back to rock pile. Partner up. Only size that matters is of partners…..rock. Time for some DORA 123. Partner 1 will complete AMRAP of the given exercise. Partner 2 John Cusak walk around circle with one of the rocks. Flapjack and repeat.
100 Plankjacks
200 Mountain Climbers
300 SSH (OMAHA to 200)
Return ALL rocks to rock pile, and mosey back to to parking lot for MARY:
LBCs x 15 IC
TIME!!
NMM
Thanks to all for coming out. Always a strong group at Purgatory!
The constant rock work was a real crowd pleasure. Or at least that is what YHC heard.
Despite warnings, some Pax chose some rather large rocks for the constant companion. Strong work! Looking at you Green Acres.
Saw several other Pax – Bluto, Closer and others off on a long run. Looking strong.
Announcements/Prayer Requests
See Pony Express for opportunity to help with Heart Walk. Even saw what the volunteer shirt will look like!
Continued prayers for Undertow’s father as he recovers from chemotherapy.
Prayers for Turnover and his M on the upcoming birth of their 2nd child.
Thanks to all for coming out – always a great opportunity to serve and lead!
Have a great weekend – Spamalot
