[the_rock] My pain is your...pain

AO: the_rock
Q: Chastain
PAX: Chastain, Deadwood, Penalty Box, Roomba, Catfish, Sun Drop, Black Hat, Mayhem, Premature, Tulip, Animal
FNGs: None
COUNT: 11
I pulled my hip flexor playing ultimate frisbee on Saturday. My plan was to take the week off but when Two Hand asked if I’d Q The Rock I grabbed it in a hurry, knowing I could put the hurting on everyone without using legs at all.

With the temperature at 30 I was surprised to have 11 pax show up to a non-running site. We had enough for a good penguin huddle if we’d gotten too cold but we warmed up REAL QUICK so it wasn’t needed. Maybe next time…

THE THANG:
Side Straddle Hops

The Albatross (10 reps in cadence)
Never put your arms down!
-10 Little Baby Arm Circles (LBAC)
-10 Reverse LBACs
-10 Moroccan Night Clubs
-10 Light Bulbs

5 Rounds of 10 Reps each (all in cadence)
-Mike Tysons
-Dry Docks
-Shoulder Taps
-Mountain Climbers
-Makhtar Ndiaye

The Albatross (10 reps in cadence)

11s
-Chest Presses
-Big Bois

The Albatross (10 reps in cadence)

5 Rounds of 10 Reps each (all civilian count)
-Curls
-Shoulder Presses
-Tricep Extensions
-Bent Over Rows
-Staggered Merkins

The Albatross (20 reps in cadence)

Merkin Circle to finish out the last few minutes