[The Rock] Yacht Rock

AO: The Rock
Q: Gasparilla ,
PAX: Endo, Lambeau, Zorro, Zinfandel, Roomba, Mayhem, Penalty Box, Landfill, Rockwell, Xerox, Chaos, Freefall, Peaches, Gasparilla, Elmer’s
FNGs:
COUNT: 15
What had happened was:
Sailed in ready for another morning in the gloom and like all challenging voyages kept my eyes open for any sudden changes in conditions, temperaments, and actions – spoiler alert we made it through…

Warm-Up
SSH
Imperial Walkers
Little Baby Squats
Arm Circles
Merkins
Plank Jacks
Calf Stretches
Jimmy Dugans

The Thang

🏝️ Island Grinder (Rounds: 2)
Immediately following warmup YHC laid out the plan: 20 reps per station.
That’s when Zinfandel, reading the horizon like a seasoned sailor, offered some wise counsel—suggesting that if we stayed on that course, a full-blown mutiny was imminent.

Adjustment made. Disaster avoided (kinda)
👉 Modified to 10 reps per station

Stations:
– Blockees
– Swings
– Thrusters
Repeat those three across the islands
Rifle carries between islands kept things moving while the smooth sounds of Christopher Cross and a full yacht rock medley calmed the PAX.
What started as choppy waters turned into a steady grind, and the PAX pushed through together like a true krewe.

⏱️ EMOM Block (Rounds: 2)
45 sec work / 15 sec transition
Each block started with:
Walk the Plank Merkins x10

Block 1
– Curls
– Tricep Extensions
– Halos
Block 2
– Simbas
– American Hammers
– Pullovers
Block 3
– RDLs
– Squats
– Reverse Lunges

🙏 COT
– Announcements for WTF
– Strong push for 2nd F Coffeteria – keep building those connections
– Praises for God’s work in Roomba’s family
– Prayers for continued blessings and provision