Back to the grind stone #startyourweekright with another week ahead of us.  YHC had been eyeing a pile of rocks over the past several weeks with grand ideas of how to incorporate them into a beatdown. As pax arrived they were directed to said rock pile to choose their weapon…and so it began…

Warm up

  •  SSH x 20
  • Imperial Walkers x 20
  • Mountain climbers x 20
  • Merkins x 10
  • Dry Docks x 10
  • Sir Faz arm circles x 7
  • Reverse Sir Faz arm circles x 5

Run up to The Pit and circle up for rock exercises

  • Rock squats x 25
  • Rock single leg dead lifts x 15 per leg
  • Rock curls x 50
  • Rock shoulder press x 25
  • Rock tricep extension x 25

Skate the Sand – start at one corner of The Pit and jump from one leg to the other with a good push off.  Skate around the entire pit.

Balls to the wall x 20

Skate the sand

Circle up for more rock exercises

  • Rock squats x 25
  • Rock single leg dead lifts x 15 per leg
  • Rock squat hold shoulder press x 25
  • Rock curls x 25
  • Rock chop the wood x 15 each side

Skate the sand

Balls to the wall x 20

Skate the sand

Run back down to the Iris garden for some MORE rock exercises

  • Partner rock sit ups x 20
  • Sprint up the hill
  • Prisoner squats x 20
  • Partner rock sit ups x 20
  • Rock skull crushers x 20
  • Rock bench press x 20
  • Merkins x 10

COT

  • No Mary today…we maxed out on rock exercises.  Appreciate everyone hanging in there with me as I tried something new.  Good group today
  • Tin Cup is on deck to Q ZH next week.  Expect big things!
  • F3 Dads was a big success with approx 84 posting
  • GoRuck…join us…you won’t regret it!!!
  • 3rd F Tuesday night at Tylers Taproom

0 Replies to “‘Rock’ n roll ain’t noise pollution”

  • Tarp, my good man. Let the record show that, although the first visit, Friar Tuck did indeed post at Zero Hour. Stepped on your feet for the partner rock sit-ups, actually.

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