Date:\u00a0 09\/22\/18<\/p>\n
Q:\u00a0 Spamalot<\/p>\n
Pax:\u00a0\u00a0Splash, D-Day, Hoptoberfest, Session (WB), Turnover, Greenacres (WD), LandShark, Offsides, Pony Express, Burlap, Parkay, Bulldog, Ziggy Stardust, one more, Spamalot (QIC)<\/p>\n
<\/p>\n
Nearly 2 miles, and over 700 calories burned.\u00a0 That’s what YHC’s Garmin watch said were accomplished this morning at Purgatory.\u00a0 Solid by any measure.\u00a0 How did we get there?\u00a0 Glad you asked.\u00a0 Here is what happened.<\/p>\n
<\/p>\n
Warm-o-Rama<\/strong><\/p>\n SSH, Overhead claps, Whirly has the Clap, Peter Parkers – all x 15, all IC<\/p>\n <\/p>\n The THANG<\/strong><\/p>\n Mosey to the rock pile.\u00a0 Grab a medium rock.\u00a0 A rock that you want to spend the next 55 minutes with. A rock that you do not mind running with.\u00a0 \u00a0Place rock on ground.<\/p>\n <\/p>\n Now grab a ridiculously large rock.\u00a0 A rock that under no circumstances would you want to run with anywhere.\u00a0 John Cusak walk with large rock to wall.\u00a0 Drop rock and mosey back to medium size rock.<\/p>\n <\/p>\n Mosey with rock to corner of of track.<\/p>\n <\/p>\n At each corner, we will perform 15 reps of called exercise, then mosey to next corner for next exercise, and so on.\u00a0 Thus, the following was performed.<\/p>\n Curls x 15<\/p>\n Mosey with rock<\/p>\n Overhead Press x 15<\/p>\n Mosey with rock<\/p>\n Skull Crushers x 15<\/p>\n Mosey with rock<\/p>\n Squats x 15<\/p>\n Mosey with rock<\/p>\n Halos x 15<\/p>\n Mosey with rock<\/p>\n Chest press x 15<\/p>\n Mosey with rock<\/p>\n <\/p>\n Leave rock at corner of track.\u00a0 Mosey back to large rock by the wall.\u00a0 Grab it, and John Cusak walk around the circle.\u00a0 Return it to place by wall.\u00a0 Mosey back to medium rock on track.<\/p>\n Jump squats x 15<\/p>\n Mosey with rock<\/p>\n Rock swings x 15<\/p>\n Mosey with rock<\/p>\n Dead lift x 15<\/p>\n Mosey with rock<\/p>\n Calf raises x 15<\/p>\n Mosey with rock<\/p>\n Squats x 15<\/p>\n Mosey with rock<\/p>\n Bent over rows x 15<\/p>\n Mosey with rock<\/p>\n <\/p>\n Mosey back to rock pile area.\u00a0 Place medium rock in grassy area.\u00a0 We will be coming back to them.\u00a0 Mosey back to large (neglected) rocks.\u00a0 Grab yours and John Cusak with it to where the medium rocks are waiting.\u00a0 Drop large rock and grab medium rock.<\/p>\n <\/p>\n Mosey (with medium rock) to Lido Deck.\u00a0 Down the stairs to the hole, and leave the rock there.\u00a0 Back up to the lido deck for: complete 15 reps of exercise, then mosey down to hole, grab rock, go up stairs and down to the other side of the hole.\u00a0 Leave rock, and back up to lido deck for next exercise.\u00a0 Continue until all four sets complete.\u00a0 We completed:<\/p>\n <\/p>\n R leg step up x 15<\/p>\n move rock<\/p>\n L leg step up x 15<\/p>\n move rock<\/p>\n Dips x 15<\/p>\n move rock<\/p>\n Erkins x 15<\/p>\n move rock<\/p>\n <\/p>\n Mosey with rock back to rock pile.\u00a0 Partner up.\u00a0 Only size that matters is of partners…..rock.\u00a0 Time for some DORA 123.\u00a0 Partner 1 will complete AMRAP of the given exercise.\u00a0 Partner 2 John Cusak walk around circle with one of the rocks.\u00a0 Flapjack and repeat.<\/p>\n 100 Plankjacks<\/p>\n 200 Mountain Climbers<\/p>\n 300 SSH (OMAHA to 200)<\/p>\n <\/p>\n Return ALL rocks to rock pile, and mosey back to to parking lot for MARY:<\/p>\n LBCs x 15 IC<\/p>\n TIME!!<\/strong><\/p>\n <\/p>\n NMM<\/strong><\/p>\n Thanks to all for coming out.\u00a0 Always a strong group at Purgatory!<\/p>\n The constant rock work was a real crowd pleasure.\u00a0 Or at least that is what YHC heard.<\/p>\n Despite warnings, some Pax chose some rather large rocks for the constant companion.\u00a0 Strong work!\u00a0 Looking at you Green Acres.<\/p>\n Saw several other Pax – Bluto, Closer and others off on a long run.\u00a0 Looking strong.<\/p>\n <\/p>\n Announcements\/Prayer Requests<\/strong><\/p>\n See Pony Express for opportunity to help with Heart Walk.\u00a0 Even saw what the volunteer shirt will look like!<\/p>\n Continued prayers for Undertow’s father as he recovers from chemotherapy.<\/p>\n Prayers for Turnover and his M on the upcoming birth of their 2nd child.<\/p>\n <\/p>\n Thanks to all for coming out – always a great opportunity to serve and lead!<\/p>\n Have a great weekend – Spamalot<\/p>\n","protected":false},"excerpt":{"rendered":" Date:\u00a0 09\/22\/18 Q:\u00a0 Spamalot Pax:\u00a0\u00a0Splash, D-Day, Hoptoberfest, Session (WB), Turnover, Greenacres (WD), LandShark, Offsides, Pony Express, Burlap, Parkay, Bulldog, Ziggy Stardust, one more, Spamalot (QIC) Nearly 2 miles, and over 700 calories burned.\u00a0 That’s what YHC’s Garmin watch said were accomplished this morning at Purgatory.\u00a0 Solid by any measure.\u00a0 How did we get there?\u00a0 […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,94],"tags":[],"class_list":["post-6413","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-purgatory"],"acf":{"q":"Spamalot","date":"09\/22\/18","pax":"Splash, D-Day, Hoptoberfest, Session (WB), Turnover, Greenacres (WD), LandShark, Offsides, Pony Express, Burlap, Parkay, Bulldog, Ziggy Stardust, 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