10 Pax emerged in the gloom w/ one minute to spare after Cheddar Bo unlocked the gates to the park only 5 minutes before go time. Remarkably low volume of mumble chatter this AM. Too many donuts at the Krispy Kreme Challenge? Super Bowl hangover? Wait…where’s Burt? No Burt? Ok, yeah that’s it…
Get up
Everybody’s gonna move their feet
Get down
Everybody’s gonna leave their seat
Warm-up: One lap around the parking lot loop by the picnic shelters. Circle up on the Bball courts. Standard warmup with 15 each(ish): SSH, GM (slow count), IW, WM, MC. Yeah…solid warm up.
Thang: Partner up then pick a partner rock (yes, partners share one rock) from the pile. Funny…didn’t see any wimpy rocks today!
One partner take a lap (same loop by the picnic shelters), other partner AMRAP Rock-something exercise. On partner one’s return, stand back-to-back and pass rock to each other in a circle round the waist – 10 reps. Now partner two take a lap while other partner AMRAP the same Rock-something exercise. Plank it out or squat hold when partner two returns. Repeato for next Rock-something exercise. Here’s the AMRAP Rock-somethings:
- Rock curls
- Rock tricep press
- Rock row
- Rock front lateral raises
- Rock around-the-world (rock chest level in front, round your head CCW, stop at front, then back CW, stop at front, repeat)
- Rock your body (sumo squat, curl, overhead press, tricep press, reverse it “back down”, repeat)
- Rock press
- Rock hammers
All that rockin’ and Katniss sez we still managed to get in 2.1 miles!
Rocks back, then Mary: Box-cutters, Boat/Canoe, WWII sit-ups
COT – Announcements –The Mule. The Bull. And don’t forget K2C is only 364 days away.
