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
