Bigger Rock Landing

Festivities from the 61st annual Big Rock are complete.  Records were established and legends were made.  Time for the big boys to re-establish control of the landing.  YHC & Dash 8 arrived to find BananaSeat on site and ready to go.  Great having this HIM as a regular while on vacation down here from the big city.  Winnie was true to his word and the bands were waiting for us at the landing.

Hard start snuck up on YHC and with no FNG’s and such a small group we went straight from mission statement to the warmarama which consisted of:

• Down Dog/Cobra with pedal pushers
• Runner’s stretch bot sides
• Cotton Pickers IC x 10
• Hairy Rocketts IC x 10
• Skier Jacks IC x 10

We swiftly moved into the Thang which YHC had made up between my first alarm this morning and arriving at the AO.  It consisted of 3 stations, two at the landing and one on the furthest finger pier at the public docks.  YHC hoped that the stability (or lack thereof) would add some extra core strengthening to the exercises performed down there.  We completed three rounds of the following mixing up the exercises and reps each time:

Station 1 utilized the bands:

• Chest Press
• Chest Fly
• Seated Rows
• Reverse Fly
• Face Pull (seated curl)
• Standing Curl
• Tricep Extension
• Side plank row

Station 2 was all about not skipping leg day:

• Step ups right leg only
• Step ups left leg only
• Box jumps
• Glute bridges left leg to the sky
• Glute bridges right leg to the sky
• Glute bridges both legs down
• Pulse Ups

Station 3 was a shoulder burner:

• “Y” presses
• We’re not worthies
• Side/lateral raises
• Speed plank rows
• Seal Merkins

Mary was Pax Choice:

• LBC’s
• Freddie Mercs
• Heels to Heaven
• X Files
• Pickle Pounders

Banana Seat asked for a special moment of silence for Warchild who recently left the PAX to post at the great AO in the sky.  YHC took us out thanking God for the opportunity.

As always, it was a pleasure and an honor.   Thanks for the keys Wilson

SYITGT

Navy, Out.