Rock&Roll is an AWESOME AO and has some of the best PAX in SOJ. It’s been a while but the double Q standing blank yesterday was too much of a temptation to pass up on. A 1 hour “Morning Wood” ruck preceded the following high intensity fat burning madness. We’re all better for it!
The THANG:
WARMERAMA:
- Welcome & Disclaimer
- Classic Rock beats turned UP 🎸
- Mosey to circle up on the BBall court
- Variable Warm-up Reps IC
COP #1:
- Mosey to the playground and partner up for a DORA
- x100 Derkins
- x200 Box Jumps
- x300 American Hammers (2-ct)
WHEEL OF DEATH:
- Brief stop at the wheel for PAX to take turns cliffhanger planking on the rail while other PAX hold ankles and walk them around
COP #2:
- Mosey to the Snack Shack for WALLORAMA
- Hip Slappers x10 IC
- Hoedown’s x20 IC
- Donkey Kicks x20 count
- Heel Slappers x20 IC
- Dirty Hookups x20 IC
- Chicken Peckers x10 IC
- Donkey Kicks x20 count
- Mohammed Ali’s x20 IC
- ..maybe more…
COP #3:
- Mosey down on the BBall Field and partner up for CATCH ME IF YOU CAN
- Round 1: P1 Bear Crawls, P2 does x5 Burpees then runs to catch up and switch.
- Round 2: P1 Lunges, P2 does x10 WWII’s then runs to catch up and switch.
- Round 3: P1 Single-leg Hops, P2 does x10 Merkins then runs to catch up and switch.
- After each round of the bases the PAX world Plank for the SIX.
COP #4:
- Circle up on the soft turf and do a thousand reps of variable exercises to the beat of THUNDERSTRUCK
Mosey BTTF:
- En Route stop on the perfect putting grass of the new outfield for POLAR BEARS (…don’t let Handshake see these spaces or it’ll be Pencil Rolls for the full hour)
COT:
- Counterama # 7
- Namerama
- Announcerama (see Below)
- BOM Prayer
NMS: Truly great to be back at Rockwood with these guys. Love the space and potential for SO many options. Went with high rep fat-burning cardio today, and interesting discussion followed COT discussing the physiology of how alcohol causes fat buildup, which drinks are better/worse, and whether there should be an F3 standard for a certain number of reps or miles per drink. Discussion to be continued! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- OTB Bon Iron F3-Flyer Ruck TBD
- July 4th Convergence 0700 at Grid Iron
- 7/10 Poker Night at DTH’s
- Monthly: Breaking Bread, Bridge
- SEPT 26 GROW RUCK! (Registration Link: