A visit to Rock City

Preamble:

With beach trips coming up for the pax, and previous beach themed beatdowns at the Norseman, YHC found it only fitting to continue said theme.

Warm-O-Rama:

Mosey up the hill…watch out for oncoming truck on two wheels…circle up for SSH.  Two wheeled driver (Legos) joins circle.

SSH, Squats, Weed Pickers

The Thang:

Mosey to football field.  Run to the 50, perform 50 SSH, backward run back to the goal line.  Run to the 25, perform 25 squats, backward run back to the goal line.  Then we visited Ha-Ha’s rock pile (which shall hereby be renamed Rock City) and we chose a coupon.  After choosing our coupon, we went up to the parking lot and found a partner.  While 1 partner was performing an exercise, the other partner ran a lap around the lot.  AMRAP of curls, overhead presses, bent over rows and skull crushers.  We also performed stiletto squats for a break from our coupons.  The F3 Augusta pax introduced me to those and I thought they were absolutely awful…so I brought them home!

2 rounds of the above and then we returned our coupons to their homeland.

Back to the football field.  Bear crawl 20 yards, crab walk 20 yards…rinse and repeat until you get to the other side.  YHC heard some mumblechatter about “who likes bear crawls”???….that would be me, lad.  Let’s dance.

Headed back to the flag for some Mary.  Tossed around the leadership role for a few exercises(LBCs, J-Los, Box Cutters, Crunchy Frogs, Flutters, Freddy Mercury), and the PAX learned the importance of how to start each exercise.

COT:

Thankful for the men at the Norseman!

Coffeeteria afterwards at Starbucks (Haynes Br and Old Milton) with Rubicon, Raptor and Academy AOs.