Rock Pushin’ at Foundry

Event Date

Jul 06, 2018


10 pax, including one 2nd post FNG, Travis Miller – now F3 Dry Heat – took the red pill and finished the week strong at #TheFoundry.  Here's the recap:

0500: Billy Bob and YHC ran a 3.3 mile Standard through Cedarfield neighborhood and back down the greenway, arriving back at the AO just in time for YHC's Q.

0530: Commence mosey to far end of parking lot just as the 10th pax is rolling in.  Circle up.  Disclaimer.

WARM-O-RAMA:

  • SSH x 20 IC
  • Toy Soldier x 10 IC
  • Squat x 10 IC
  • Mountain Climber x 10 IC
  • Merican x 10 IC

THANG:

Mosey to rock pile.  All pax grab a rock that they can both shoulder press and push along the ground.  Mosey to first parking lot lane.

  • Bear crawl and push rock ~ 50 yards.
  • Alternating Forward Lunge x 10 IC
  • Pick up rock and perform shoulder presses as pax walk to end of lane.  Put rock down.
  • Wide Merican x 10 IC

Mosey to second parking lot lane.

  • Bear crawl and push rock ~ 50 yards.
  • Alternating Lateral Lunge x 10 IC
  • Pick up rock and perform curls as pax walk to end of lane.  Put rock down.
  • Diamond Merican x 10 IC

Mosey to third parking lot lane.

  • Bear crawl and push rock ~ 50 yards.
  • Slow Deep Squat x 10 IC
  • Pick up rock and perform shoulder presses as pax walk to end of lane.  Put rock down.
  • Staggered Merican x 10 IC (change hand positions halfway)

Mosey to fourth parking lot lane.

  • Bear crawl and push rock ~ 40 yards.
  • Low Flutter x 15 IC (with optional rock press)
  • Pick up rock and perform curls as pax walk to pullup bars.  Put rock down.

Partner up.

  • Pullup x 10 OYO
  • Partner plank situps x 20 (each pax)

Repeato pullups and partner plank situps.

Repeato again, but only 5 pullups and 10 situps this time.

Zamperini rocks back to rock pile and mosey to pavilion.

  • Elevated Leg Dips x 20 IC
  • Elevated Leg CDDs x 20 OYO
  • Elevated Leg Dips x 10 IC
  • Elevated Leg CDDs x 10 OYO
  • Elevated Leg Dips x 5 IC
  • Elevated Leg CDDs x 5 OYO

Mosey to grassy field for Makhtar N'Diaye x 10 OYO.

Mosey back to cars for Mary:

  • LBC x 20 IC
  • Alphabet (Capital Letters)
  • Dying Cockroach x 20 IC
  • Peter Parker Merican x 10 IC

Recover, recover.

MOLESKIN:

  • Welcome Travis Miller, now F3 Dry Heat, and TClaps to Billy Bob for the EH.  Dude crushed it out there, and didn't break a sweat, hence the name.  Stuck around for 2nd F and picked up YHC's coffee – thanks, brother!  Hope to see you out here again soon.
  • Thanks to Billy Bob for joining YHC for the Standard.  It's remarkable how, no matter how early you #pb that you're going to run (or do anything, really), a brother always seems to show up, and you don't have to go it alone.  Enjoyed it, BB.
  • "Don't Q it if you can't do it."  YHC breaks that rule anytime YHC calls for pullups because, well, I suck at them.  But gotta keep working on them, so hopefully the pax will give YHC a pass there.  But I also mailed in some of those elevated CDDs, and definitely some of the Peter Parker Mericans at the end.  Cobains, guys…. I was smoked.
  • The Odyssey crew gave us a fly-by.  Love a good fly-by.  Thanks, Odyssey guys!
  • Thanks to Qbert for the opportunity to lead this morning, and thanks to <Caboose or Flo – can't remember who got it> for stepping up to take next week's Foundry Q.
  • Thanks as always to Auto and Eeyore for the EH in June 2016.  I'm forever grateful.

Aye,

TC