Helps to do a BB within the first day or two or a workout or to actually write some stuff down. Here goes BB 2 of 5 that I owe the site. 20 were there too bad I failed to record them on my phone. I’m old, give me a break. Reps may be a little off, but they’re close enough to get the idea
Warmup- Grab a rock and run around outside of park to straight road near tennis courts / sand. SSH x 15; GM x 10; Fazio x 10 each arm; Std merkins x 20, Curls x 15. Going to keep up with rock the entire workout.
Jog with rock to parking area between baseball and tennis to find rope ladders and cones as well as a tailgate chair for Myrtle when he needs a break. Divide into 2 groups of 10 and set rocks down. Group 1: sprints down long stretch of road (approx 100 yds) for 10 merkins at the cones. Run back for 10 merkins at the start cones. Continue back and forth for 5 minutes with merkins at each end (it added up!). Group 2: three rope ladders separated by 3 sets of 4 zig zag cones. Through first ladder as you wish, back and forth on cones as you wish, plank walk merkins in each square of middle ladder (sorry, I put the longest ladder in the middle), zig zag cones, through final ladder as you wish, zig zag cones, then run back to start. Repeat as many times in 5 min. After 5 min up, groups find rocks for reps of curls, presses, and tricep extensions then switch stations with group 2 doing ladders and group 1 doing sprints / merkins for 5 more min. Upon completion, find rocks for more curls, presses, and extension.
Move to tennis courts for M Runs for several minutes following Qs lead of movement (lateral slides, backward, karaoke, bear crawls, etc.). People’s chair til everyone complete.
Grab rocks for more reps of curls, presses, extensions.
Return to ladders and sprint stations in same groups. Repeat stations except 10 prisoner squats rather than merkins and no required plank walk merkins. Simply get through ladders / cones as fast as you can without repeating a ladder maneuver on consecutive ladders. 4 minutes at each and then switch.
Rocks for one final set of curls, presses, extensions. Carry rocks to picnic area for Mary.
Mary / COT: Flutter while holding rocks above chests x 15; hammers using rocks x 25.
Welcome 2 FNGs from NC State. Mule Oct 25. Closing prayer.
