BACKBLAST- Rumble Rock Hopera

RUMBLE, Monday, 08.02.2020, 05:30-06:15AM

The Pax (6): Bridesmaid, Swiper (NO SWIPIN!), Knobby, Yo-Gi, Booger, Paycheck (QIC/YHC).

Disclaimer
A. I am not a professional.
B. You are participating at your own risk
C. You are responsible for your own well­being
D. You are here voluntarily, and you are not paying to be here
E. Know your limits and do the best you can

Operaman!

WARMUP:- MOSEY (Where to, Paycheck?)

Halt at the columns. 20 Step-Ups at the planter box, On Your Own (OYO).

-Choose your square for WarmMary (Warmup Mary)

In Cadence:

1)- Heels 2 Heaven x 15

2)- Flutter Kicks x15

3)- Freddie Mercuries x!5

4)- Mountain Climbers x 20

5)- Shoulder Taps x 20

6)- Merkins x 10

7)- High Knees x 10

8)- Mosey to Lightpoles at front carpool entrance

9)- Bear Crawl to next lightpole.

10)- Broad Jump to next light pole

Halt at the rock pile.

THE THANG

Pick a rock, not too big, not too small.

1)- Hand-Release Rock American Hammers x 20

2)- Rock Merkins x5 each hand (1 hand on rock, one on ground; flapjack)

3)- Lightpole Overhead Carries; 2 Rock Merkins per hand, each lightpole, rinse and repeat x 3

4)- Rock lunges to flag pole & planter box. Halt @ American Flag.

5)- 20 Obligatory American Flag Side Straddle Hops, in cadence.

6)- 5 Rock Merkins each hand.

7)- Overhead Carries to grassy knoll for…

8)- ROCK TOSS! Pax spread out 6′, pick rock up, squat, give the rock your best impression of a 5 year old shooting a basketball. ~3 min

Mumble Chatter: Knobby was wondering about Charlie Whitehurst AKA Clipboard Jesus and the trivia question to get answered…How much did he wind up getting paid per pass? Scroll down for the answer!

9)- BALANCE BEAM ROCK CLEANS!

-Pax place balls of feet on concrete curb, squat, deadlift the rock, curl the rock, press the rock, try not to lose your balance! x20.

10)- Overhead carries back, 2X Rock Merkins each lightpole (x5).

11)- AMRAP!

Line up rocks, spaced on the straightaway, 1 rock at each end of the road stripe, 1 in the middle for:

Bunny Hops; Jailbreak to lightpole past the tree (~75 Yards); 5 decline curb Merkins, mosey back x 3.

Recover.

12)- Plank

13) Merkins, x10

14) Hand-Release Rock Merkins, x 20, OYO.

Return Rocks

15)- Mosey to lightpole 1, Jailbreak to lightpole 2, mosey back to planter box

16)- Supermans x 20, in cadence.

Count-O-Rama

Name-O-Rama

Cirlce of Trust

Prayer

Pledge

MumbleChatter Trivia: Charlie Whitehurst, AKA Clipboard Jesus play 12 NFL Seasons and made $85,000 per pass attempt!

BONUS MATERIAL (Operaman Returns!): https://www.youtube.com/watch?v=EngzvMC0jzE

KEY: QIC: Q In Charge

YHC: Your Humble Correspondent

View this post on Instagram

6 Pax for Rumble Rock #Hopera

A post shared by F3 Name: Paycheck (@digital.minimalism.91620) on

Operaman!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: