The Rocks Have it at The Outhouse

The Rocks Have it at The Outhouse

QIC: Spamalot

Date: 03/25/19

PAX: Wobegon, Burns (WB), Bevo, Thistle (WD), Dr. TootCanal, Greenspan, Spamalot (QIC)

A clear and beautiful morning greeted the faithful and dedicated men of THE Outhouse.  Spotted also were Mongoose, Balco, and Patch.  That’s a fast crew there.  Patch is running Boston next month.  Before we knew it, they were off for an untold number of miles.  God speed boys!

At the appointed time of 5:30, a full five-point disclaimer was given.  Not sure what the five points are?  Two ways to find out.  One – search through F3 roundtable calls on iTunes.  Two – post at YHC’s next Q.

With the disclaimers out out the way, it was time for the waivers and indemnification agreements.  Even though no notary was present, we decided to press on.

THE THANG

Mosey to upper track, and head to side by the tennis courts.  Find two (2) rocks that were suitable for holding and running with.  The kind that you would not mind spending the next 45 minutes with.

Run 1/4 way around track.  Drop rocks, and perform SSH x 15 IC.  Grab rocks.

Run 1/4 way around track.  Drop rocks, and perform IST x 15 IC.  Grab rocks.

Run 1/4 way around track.  Drop rocks, and perform Arm Swirly Things x 12 IC (both forward and reverse).  Grab rocks.

Run 1/4 way around track.  Drop rocks, and perform Copperhead Squats x 15 IC.  Grab rocks.

As we were now back at starting point, Pax were given the opportunity to switch out rocks, if needed.

Run 1/4 way around track.  With rocks, perform one armed OHP x 15.  (Extending the other arm above head, with rock).  Flapjack x 15 IC.

Run 1/4 way around track.  Curls x 15 IC.

Run 1/4 way around track.  Bent over flys x 15 IC.

Run 1/4 way around track.  Skull crushers x 15 IC.

Return one of your rocks, keeping one.

Mosey to tennis courts.

Starting at near side line – karaoke (while holding rocks) to far end of last court.  Face other direction, karaoke back.

Repeat, this time High Knees, return high knees.

Repeat, this time lunge walk, return lunge walk.

Mosey to far end of courts.

Mosey to covered area.  Put down rocks.

Dips x 15 IC

Erkins x 15 IC

R leg step up x 10

L leg step up x 10

Grab rocks and mosey to lower track.  Head to the right, where a large rocks live.  Put down the small rock and find a nice big challenging one.

Curls x 15 IC

OHP x 15 IC

Partner up.  Partner one stays (with large rock) and performs AMRAP of exercise.  Partner two (with small rock) runs to S.S. Leinbach and returns.  Flapjack.

Curls (repeato)

OHP (repeato)

Grab large rock.  Time for some rucking.  Walk around lower track while holding rock.  Some carried on shoulder, some overhead.  During walk, we discussed mental health/addiction.  Within the last 10 days, two students who had survived the Parkland shooting in February of 2018 committed suicide.  It is easy to forget that each and everyone one of us has issues that we battle with on a daily basis.  We have no idea what the person next to us is dealing with.  Whether it is a a F3 brother, a family member, a co-worker, or even the stranger on the street.  Reach out to them.  It does not have to be a grand gesture.  It could even be something a simple as offering a smile to the person you pass on the street.  #F3MentalBattle

Return large rock, grab your smaller rock.

Mosey back to covered area.  Put down rocks.

Dips x 15 IC

Erkins x 15 IC

Grab rocks, mosey back to tennis courts.

With rocks, run backwards to far end of courts.  Turn around and repeato.

Mosey to far end of courts and exit.

Return your rock and mosey back to parking lot.

MARY

LBC x 15 IC

Low flutter x 15 IC

Low dolly x 15 IC

TIME!

NMM

Cannot tell you how beautiful it was this morning.  The moon and stars were just incredible.  Perfect way to spend some quality time with my brothers.

Running with rocks gets a bad reputation.  But you know it’s true.  IT IS GREAT.  The complete equalizer.

Q fail on curls with large rocks.  Attempted to have Pax perform 1 count up and 3 down….not so much.

Dr. Toot Canal lived up to his name.  Several times.

Fairly quiet group in terms of MC.  Rock work tends to do that.

Actual definition of “merkin” was discussed.  “an artificial covering of hair for the pubic area.”  Yep.

Announcements/Prayer Requests

Burns taking over WIB site Q duties from Thistle.

Speaking of Thistle – Happy (60th) Birthday!  Thanks for spending the morning with us.

Prayers for Greenspan’s father as he waits for PET test results.

YHC took us out, giving thanks for the morning and opportunity to be with the guys.  Prayers for all those dealing with mental health issues and addiction of any type.  Life is a tough enough as it is.  If you need help, reach out.  It is not a sign of weakness.

Thanks Greenspan, YHC always appreciates the opportunity.

Have a great day, and be the guy who holds the door open – Spamalot