Taking the latest 1st F challenge seriously, a solid SEVENTEEN studs of the SOJ gloom (including one FNG) converged on Rock&Roll to burn off those extra slices of Thanksgiving pie. Here’s how they stayed warm adding a legendary beatdown to the revered annals of “Tryhardian feats you’ve always dreamed of…”
The THANG:
WARMERAMA:
- Mosey on the Court and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
- Between each set of reps do 5 burpees …probably 40 burpees completed
COP #1:
- Mosey back to the lot and partner up
- P1 – Burpee Broad Jumps
- P2 – runs to end of lot and back to switch with partner
- Continue switching until end of lot
COP #2:
- Mosey to the tennis courts
- TRIPLE CHECK
- P1 – Chainsmokers
- P2 – No Cheat Mericans
- P3 – Runs courts perimenter
COP #3:
- Moseyrama to big center lot
- BOOYAH CATERPILLAR:
- Partners face each other in plank lined up on adjoining parking spaces
- While partners do Booyah Mericans, last pair box jumps the planking PAX to the end
- Traverse Lot
COP #4:
- Mosey to THE WALL:
- Hoedowns x20 IC
- Dirty Hookups x10 IC (ea side)
- Donkey Kickoffs – up to 15
COP #5:
- Back to the main center lot
- ESCALATOR 4 CORNERS:
- Add reps sequentially at each corner
- C1 – x5 Burpees
- C2 – add x10 WWII’s
- C3 – add x20 Jump Squats
- C4 – add x40 Flutters (2-ct)
- REVERSO, hitting C3-C1 again
COP #6:
- Mosey onto the baseball field
- TUNNEL OF FUDGE:
- PAX line up with partners back to back in Peoples Chair
- Last pair Army Crawl through tunnel and reform back to back at the end
- Traverse Field
COP #7:
- Mosey back to the bball court
- FIVE MINUTES OF MARY:
- American Hammers
- Rosalita Dips
- Oblique LBC’s – ea side
- Alabama Prom Dates
- Starfish Crunches
COT:
- Counterama # 17
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: SOJ shows UP ya’ll. Way to take that beatdown in stride fellas. And welcome to STEAMER from New England – TClaps to Melville/WetBandit/Deepdish for headlocking him out. Let’s keep the Rockwood Momentum going at win that Jan 1 Convergence Q! Yours, DTH
Announcements (SEE SLACK!)
- Shoe Drive! Bring extra/old shoes to DTH
- 12/9 Magnum PI at Dogpile
Prayer Requests:
- Florence – hip pain
- Machismo – shoulder injury
