[the_rock] Happy Birthday, Big Boy!
AO: _Rock Q: Cliffhanger PAX: Mayhem, Bunyan, Drive By – Rob Rosenthal, Lambeau, Penalty Box, Roomba, Butterman, Black Hat, Two Hand Touch, little finger, Cliffhanger FNGs: None COUNT: 11 This morning we crafted a birthday-themed workout to celebrate Rocket’s (Cliffhanger’s big boy) 7th birthday: lots of 7s and lots of big boys. Some of us […]
[the_rock] Get a grip
AO: _Rock Q: Chastain PAX: Chastain, Penalty Box, Mayhem, Butterman, Sun Drop, Premature, SOGGY, Two Hand Touch, Lambeau FNGs: None COUNT: 9 Partner 1 – farmer’s carry Partner 2 – exercise Lots of coupons. Lots of dumbbells. Lots of pain.
[the_rock] Soggy Cards & Dice
AO: _Rock Q: SOGGY PAX: Hatchet, Dave Bailey aka Popeye, Spitz, Lambeau, Penalty Box, Catfish, little finger, Black Hat, Snowflake, Tulip FNGs: None COUNT: 11 WARMUP: Rifle Carry coupon to Cone and Back SSH – 15 Front Large Circle – 15 Backward – 15 Merkins – 10 Mt Climber – 10 THE THANG: EMOM – […]
[the_rock] Great American Sporting Events
AO: _Rock Q: Black Hat PAX: Butterman, Lambeau, Roomba, Penalty Box FNGs: None COUNT: 5 WARMUP: SSH Seal Claps Arm Circles Moroccan Night Club Plank – Stretch L over Right – flapjack Plank Jack THE THANG: EMOM timer – rotate every minute 1. Chest Press 2. Rows 3. Big Bois 4. Shoulder Press 5. Curls […]
[the_rock] Family Photography At Its Best
AO: _Rock Q: Lambeau PAX: Mayhem, Roomba, Butterman, Penalty Box, Black Hat, Rockslide FNGs: None COUNT: 7 WARMUP: THE THANG: Some PAX trained hard under the inspirational leadership of Lambeau while a few others did a MASH by carrying heavy things on their back and got a few miles in. MARY: ANNOUNCEMENTS: Happy Birthday @Butterman […]
[the_rock] Never Mix Burpees and Squats
AO: _Rock Q: Black Hat PAX: Two Hand Touch, Mayhem, Lambeau FNGs: None COUNT: 4 WARMUP: SSH, Moroccan Night clubs, Plank, Calf stretch, Flapjack, Mountain Climbers THE THANG: 3 exercise sets with 20 step-ups in between to get as many rounds completed within a 3 minute set. 4 Big Bois – 8 Squats – 12 […]
[the_rock] You Spin Me Round
AO: _Rock Q: Recalc- Keith Balaniz PAX: Two Hand Touch, Black Hat, Fire Marshall Bill, Mcruff, Sledge-O-Matic, , Skunked FNGs: 1 Skunked COUNT: 8 WARMUP: THE THANG: Cinder Block Tabata 3 minutes work each round repeating sequence until timer goes off Rnd1 4 burpees, 8 Press, 12 squats Rnd2 4 Burpees, 8 swings, 12 thrusters […]
[the_rock] Let’s work
AO: _Rock Q: Chicken Little PAX: Chicken Little, Black Hat, Mayhem, Two Hand Touch, Ricky Bobby – Andrew Cassano, Roomba, O-69, penalty box, tulip, spitz, sledge-o-Matic, FNGs: None COUNT: 11 WARMUP: Walk then stretch THE THANG: Work with coupons and mix in an exercises— rifle carries, squat thrusters, block merkins, triceps, military press and curls […]
[the_rock] Upper Body Burner
AO: _Rock Q: Two Hand Touch PAX: Two Hand Touch, McGruff, Lambeau, Mayhem, Black Hat, Maple Syrup – Shane Gordon, Penalty Box, Butterman, Roomba, Tulip FNGs: None COUNT: 10 Here was my game plan going in, but this was heavily modified based on how things felt: WARM UP: SSH Moroccan night clubs Windmills Quadruped t-spine […]
[the_rock] Can we stay warm?
AO: _Rock Q: Deadwood PAX: Centerfold, Two Hand Touch, SOGGY, Deadwood, Tulip FNGs: None COUNT: 5 Cold cold cold!!! 12 cones spaced every other parking space in a straight line. All pax stay together and complete exercise together…no six. Do exercise and rifle carry to next cone. At the end drop block and mosey back […]