Conditions
Low 60’s and overcast, but awesome weather. 12 pax entered the Gloom of Strut in hopes that we would stay mostly dry and also have the most pax in the region. Well YHC decided to do a fly by the seat of your pants WOD, seems like most of the pax enjoyed it. A great gathering of 8 men for Rockpile led by Aim High with a session on “Integrity” with a little help from Billy Graham. Rockpile sure is a great way for the pax to grow in their spirituality and sharpen each other mentally.
The Thang
– Mosey to the upper parking lot via the path
– COP
Little Baby Arm Circles x10 IC each direction
Overhead Arm Claps x20 IC
Through the Tunnel x15 IC
Imperial Walkers x20 IC
Merkins x10 IC
Hillbilly x 20 IC
-Mosey to the Leaphart Carpool Cover
Big Boy Sit-ups x 15 OYO
Iron Crosses x20 OYO
LBC/CLBC x20 OYO
Merkins x 10 OYO
High Plank (Each arm then each leg up individually)
Big Boy Sit-ups x15OYO
Ray Charles x 15 OYO
Freddy Mercury x 15 OYO
-Mosey to Rockpile via the “Streeper Hill”
Curls for Gordon x24 OYO
Overhead Press x20 OYO
Tricep Extensions x20 OYO
Napalm x10 OYO
Pass your rock the right one person
Curls for Gordon x24 OYO
Overhead Press x20 OYO
Tricep Extensions x20 OYO
Napalm x10 OYO
– Mosey to Snack Shack (All exercises here were OYO)
Step Ups x10 per leg
Dips x20
Decline Merkins x10
Incline Merkins x10
Calf Raises on the Bars x29 (Pebbles Age)
Rows x16 (Macho Man Age)
Wall Sit x66 seconds (Fiji Age) (Hospital name of the pax directly to your right)
-Mosey to Pull Up Bars
Pullups x5
-Mosey back to the Shovel Flag (jailbreak from ballisters to the SF)
– COT
Announcements
– Curing Kids Cancer Fire Truck Pull April 14th. Still need 2-3 pax to complete a team
– Lexington 4 year Convergence at River Bluff this Saturday
– Law Enforcement Torch Run for Special Olympics Friday May 11th. Speed For Need Chairs will be there.
– Get in the Pink 5k/10k Saturday May 12th. Speed For Need Chairs will be there also. Need runners and pax to work the merchandise tent.
– Lexington Brew Ruck April 28th 1 pm. Meet at Old Mill Brew Pub on US 1 in Lexington.
– Acts Metro 5k/10k March 24th 8 am. Midlands Tech Harbison Campus.
– Golf Tournament at Linrick CC to benefit the mission trip that Sand Dollar goes on each year.