I call this one “WITH YOUR ROCK”
45 degrees forecast, beautiful mid-50’s morning
The Thang:
Count off
Warm-up
SSH x20
Windmills x20
Imperial Walkers x20
Down Sisyphus to rock pile
Grab a running rock
Bent-over row X30
Tricep press x30
We’re running!
Rocks held high, run toward Crabtree with stops at trail intersections
20 overhead presses – WITH YOUR ROCK
Run to next intersection – WITH YOUR ROCK
20 curls – WITH YOUR ROCK
Run to next intersection – WITH YOUR ROCK
10 staggered Merkins per arm – WITH YOUR ROCK
Mid-run Mary under Glenwood (opportunity taken by some to claim a less-ambitious ROCK!):
30 LBC
30 American Hammer
30 more LBC
30 more American Hammer
Repeat cycle – run, overhead press, run, curls, run, staggered Merkins, run
Return rock
Run to top of Sisyphus
Boat-canoe led by Bob Vila
WWII situps led by Dingo
It was my pleasure to lead you good men today. See you again soon in the GLOOM!
Announcements:
Information Session for upcoming GoRuck April 21, 7pm, Players’ Retreat
Convergence Saturday 4/18 at Chavis Park, followed by Flag Football tournament
Post-workout EC Chong Li, High Life – a bit of Yoga!!!
