It was a great day to wake up and carry your baby for at least 45 mins, no problem! 10 brave PAX joined YHC for the rock work out from Hell, or Raleigh, or close enough. Beautiful morning and everyone decided to grab their medium sized personal rock babies to kick off our time.
Warm Ups:
- Side Shuffle Hops x 25
- Wind Mills x 15
- Mercans x 20
- Sir Fazio arm circles x 15 in each direction
- Air squats
- Runners’ stretch
- Side stretch
- Arm stretch
Time to pick your baby (medium size rock) and you Can’t put your baby down
- curls x 20
- Squats with rock x 20
- Overhead press x 20
- Bent row x 20
- Clean and jerk with overhead press x 20
Take a lap with rock and run back to starting position
- Squats with rock curl hold x 15
- tricep extensions x 15
- curls x 15
- shoulder to shoulder x 15
- Rock merchants x 15
- Rock LBC’s x 25
Next, we mosey’d over to the infamous 11-stairs.
11’s at the stairs
– curls at the bottom and squats at the top…and go!
Next, we found ourselves in another world doing Rock lunges to the square planter box, about 40 yards, seems like 100, but who was counting.
Then we came upon 4 lonely benches that needed some QT. Left leg step up with rock at benches x 15. Then alternate with 15 right leg step ups.
Mosey to the court…forward, backward, and karaoke style of walking/dragging
Rock mercans alternating hands X 20
Pull ups X 10
Flapjack: Alternate groups at the playground.
Plank holds
Left arm up, then right arm up, then chill cut, then moved directly into Carolina Dry Docks x 15
Mosey to the field for one last set of
- curls x 20
- rock squats x 20
Marry Time
– LBC’s x 25
– Rock humpers- something like Homer to Marge except you have a 20 lb rock rolling around your groin area, and trying to keep it still on the “up” count. This excercise looks awesome in front of any co-ed sporting event.
– rock American hammers x 25
We finished out with COT, updates and some prayer requests.
It was an honor to lead and try to make every muscle fiber in my body hurt the next day.
