• When: 10/22/15
  • QIC: Hot Tub
  • The PAX: Binary, Two Gloves, Temple Boy, Bang Bang, Seacrest, Meso, Hamm, Hot Tub

Push the Rock (or do some merkins and burpees)

8 Men arrived in the gloom in an attempt to #PushtheRock Some did not seem very motivated to start the morning but once we got going, all gave great effort and got a little better today.

Disclaimer and off we go!

The Thang:

Warm up lap around building w/ “10 burpees OYO” called randomly (3 seperate times) along the way


Tempo merkin x 10 (IC)

Rower x 10 (IC)

Merkin x 20 OYO

LBC x 20 OYO

Rinse and Repeat w/ 15 merkin and LBC OYO

Sprint to other end of parking lot

Tempo merkin x 10 (IC)

Rower x 10 (IC)

Merkin x 15 OYO

LBC x 15 OYO

Rinse and Repeat w/ 10 merkin and LBC OYO

Gather at near parking lot island

Lunge walk / squat combo

10 steps lunge walk, 10 squats

AMRAP x 1 min

10 Burpee OYO

Rinse and Repeat x 4 (5 total)

Mosey lap around building and gather in parking lot in front

Calf raise x 40, curb hop (front/back) x 40

Curb hop merkin x 10 ea side

Calf raise x 40, curb hop (side to side) x 20 ea

Jump squat to curb x 10

Calf raise x 40, curb hop (front/back) x 40

Curb hop merkin x 10 ea

Archer merkin x 5 ea

Mosey around building

10 Burpees OYO

People’s chair (2 leg, 1 leg switches) x 1 min

Balls to the wall (2 hand, 1 arm release switch) x 45 seconds

People’s chair w/ arms overhead touching wall x 1 min


Words for the day

YHC spoke on the message Sway shared with F3Nation this week (specifically the story in the beginning about the man told by God to #PushtheRock) If you haven’t read it yet, it’s definitely worth your time  http://f3nation.com/2015/10/20/pushing-the-rock-an-anniversary-message-from-sway/


  • Monthly Sawmill / Sandlot convergence is at Sawmill this month on Oct 31st at 0630. No workout at Sandlot on Oct 31
  • Prowl / Chisel schedule may change again soon. Stay tuned!
  • Hump Day Happy Hour coming soon to Blythewood / NE – Location – TBA – Start date – 11/4/15

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