It is always great to finish the week leading the group especially after being laid up last week with the Jamaican stomach virus. Good showing of 10 for Cletus with several sitting out to prepare for the ruck session this evening along with the Spartan.
Warm Up
Windmill X 20, SSH X 20, IW X 20 (fast paced), Fazio Arm Circles x 20
The Thang
The PAX quickly hustled out of the parking lot and over to the baseball fields to find some light.
After a quick warmup the PAX jogged over to a rock pile near the parking log for a session of Rapid Fire Rock.
Arm curl X15 IC, hold rock in front X5, overhead press X 15 INC, hold rock in front X 5, triceps X 20 IC, hold rock in front x 5.
Next…
Large Circle of Rock Pain (each exercise was on a rock)
1st – Rock plank while each person takes turns running around the circle while jumping over each person. 2nd – Rock spider-mans while each person takes turns bear crawling around the circle. 3rd – Squats with rocks while each person takes turns crab walking around the cirle
To conclude the Circle of Rock Pain the group partnered up with someone of equal running ability. The PAX formed a line. Each PAX did overhead press with rock while two partners raced to the end of the parking lot and back.
The rocks were deposited and the group was led over to a very large field (about two football fields in length) The group did mexican squats across the field (squats with a broad jump) An audible was called to shorten the field due to sounds of pain from the PAX. Once each PAX finished, the group was instructed to run back and forth the length of the field until everyone has completed.
To warm down, everyone did a lap around the track and back to the tennis courts for Mary.
Mary
Planks X 30 IC
Jingle Balls 5 count around the horn
Mayweather Plank – 5 count around the horn
Freddie Mercury – 5 count around the horn
Alternating 1 leg six inch leg hold
Boat Canoe – X 15 IC
