R.O.C.K. S.T.A.R. to Block Star

R.O.C.K. S.T.A.R. to Block Star

Workout Date:

01/25/2020

QIC:

Quaker

PAX:

Sunshine, Old Bay, Goldberg, Mudslide, Spork, Skid Kong, O’Doules, El Red Cardo; Quaker (QIC)

The Thang:

AO: BombSquad

Conditions: 55 degrees & calm

 

Yesterday afternoon YHC received a text from Brown Bag that his back was acting up and he need a substitute Q. I agreed immediately because what could be better than a surprise Quaker Q for the unsuspecting PAX on Saturday in the Gloom!! Besides when the Nant’an says, “Jump”! YHC says “How High?” Well Brown Bag is known for his incredible DJ mixes, so YHC figured he need to step up with a similar beatdown. What would my theme be??

Thursday at Timeshare YHC introduced the PAX to a routine called the ‘Death Star’ and I thought I would bring that to BombSquad, however, never wanting to repeat a workout YHC decided to create something new and call it the Rock Star.

Well the Rock Star sounded a lot like the Block Star so YHC made the beatdown filled with block exercises. YHC still liked the idea of Rock Star so for the second part (which ultimately became the 1st part) of the workout YHC devised a routine that would spell out R.O.C.K. S.T.A.R.

YHC then proceeded to tweet out a message by Ozzy to the PAX requesting them to bring their music and Bluetooth speakers!! Shortly thereafter Skid Kong requested a running partner for a pre-run in the SuperGloom (NOTE: Skidmark & Texas Ranger have set a goal of 500 miles for 2020 #HIM #Accountability). YHC knew he was on Q, so heck yeah, lets run!!

YHC was passed by Skid Kong as I was leaving PL as we both headed to BombSquad. While Skid Kong planted the Shovel Flag, YHC did some set up for the upcoming beatdown.

When I re-parked at the Shovel Flag Lot, YHC let Skid Kong know that I was on Q and would need to be back by 3 minute warning. We lit our headlamps and light sticks and were off into the SuperGloom.

3 Miles later we arrived back at the Shovel Flag; said hello to Old Bay, Goldberg, Sunshine, O’Douls, and Spork; and informed the PAX the YHC would be Q’ing this a.m. Mudslide pulled in just be for  the start time. Lets get to work!! . . . ERC sneaked in during the SSHs. #NoSuprise

5:59 – One Minute Warning

6:00 – Proper Disclaimer

COP: 25 SSH IC; 15 Windmills IC; 22 Merkins IC; 15 Tempo Squats IC; 16 Imperial Walkers IC; 17 Hillbillies IC; 15 Little Baby Arm Circles IC; 15 LBAC reverse IC; 15 C.C. Skiers IC

Mosey to Coupon Pile, each PAX grabs a paver, then continue to mosey to Large Parking Lot

The THANG:

R.O.C.K. – S.T.A.R.

R- 15 Reverse Lounges IC . . . mosey down parking lot & back

O – 15 Overhead Press IC . . . mosey down parking lot & back

C – 15 Carolina Dry Docks IC . . . mosey down parking lot & back

K – 15 Knerkins (aka Chuck Norris Merkins) IC . . . mosey down parking lot & back

 

S – 15 Squats IC . . . mosey down parking lot & back

T- 15 TTT (by request) IC ;  (lack Luster effort – 10 Turkish Get-ups Penalty) . . . mosey down & back

A-  15 American Hammers IC . . . mosey down parking lot & back

R- 15 Rocky Balboa IC . . . mosey down parking lot & back

NOTE: each time PAX mosey’d YHC placed 1 or 2 cones in a seeming haphazard formation

At end of Rocky Balboa, YHC asked the PAX what they thought the cones made . . . Sunshine got the answer on the 1st try, “A Star”

We mosey’d to the top of the STAR with our Coupons

 

Block Stars

As mentioned above 10 cones were placed on the Large Parking Lot at each angle of a STAR. PAX were instructed that we would move from one cone to the next and at each cone a block exercise would be called out. After the completion the exercise, all PAX would take a ‘tour’ (mosey perimeter of Large Lot), then move to next cone.

Cone #1 – 10 Blockees (“Let’s get the hard ones out of the way”)

Mosey tour

Cone #2 – 5 Blockees + 10 Thrusters

Mosey tour

Cone #3 – 5 Blockees + 10 Thrusters + 15 Overhead Press

Mosey tour

Cone #4 – 5 Blockees + 10 Thrusters + 15 Overhead Press + 20 Block Squats

Mosey tour

Cone #5 – 5 Blockees + 10 Thrusters + 15 Overhead Press + 20 Block Squats + 25 Block Swings

Mosey tour

Cone #6 – 5 Blockees + 10 Thrusters + 15 Overhead Press + 20 Block Squats + 25 Block Swings + 30 Bent over Rows

Mosey tour

Cone #7 – 5 Blockees + 10 Thrusters + 15 Overhead Press + 20 Block Squats + 25 Block Swings + 30 Bent over Rows + 35 Tricep Extensions

Mosey tour

Cone #8 – 5 Blockees + 10 Thrusters + 15 Overhead Press + 20 Block Squats + 25 Block Swings + 30 Bent over Rows + 35 Tricep Extensions + 40 Curls

Mosey tour

Cone #9 –

Cone #10 –

NOTE: Very Light Mumble Chatter during this part of the workout until we reached the curls and some made a quote from “Dumb & Dumber” then the chatter exploded, quotes (at least attempts), and laughter ensued.

With time running out, Cones 9 & 10 will have to wait for next time!

Mosey with coupons back to the Coupon Pile.

Mosey to Shovel Flag and circle up. . .

2 minutes of Mary – 25 Speed Straddle Hops

Time Called – 7:00

Count-o-Rama = 9

Name-o-Rama

Announcements: Passing of the AOQ torch 1/29/2020 – on B.I.G. Monday (Note: B.I.G. Monday came into existence 2 years ago on 1/22/2018 and has going strong ever since!!). Get on the Q sheet for February while spots are still available!

Prayers/Praise: Prayers general and unspoken; Praise for O’Douls low cholesterol

Moleskin: Always a please to lead. The Block Star was supposed to be a single exercise at each cone (per YHC’s wienke), however, because all BombSquad PAX are beasts, it was modified into an escalator! You’re Welcome!! Special shout out to F3Republic PAX (Old Bay, Mudslide, & Goldberg) for regularly joining us on Saturdays. Special Thanks to F3Goldberg for reading my tweets and bringing an excellent live & studio Rock. If we had not run out of time YHC is sure the PAX would have been REBEL YELLIN’, “MORE!, MORE!, MORE!!!”

8 PAX enjoyed fellowship during Coffeteria!!

Aye!

Quaker

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