Rocks

Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.

Warmup,

SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.