Yank sprinted to the Rock Pile to make it an even 6 for this #RockCity warm-up
The Thang
- Mosey to the Rock Pile for the warm up COP: SSH IC x 30; IW IC x 30; Windmills IC x 15; Forward Arm Circles IC x 15; Backward Arm Circles IC x 15
- Select a rock and mosey to the flag football field
- Rock COP: Shoulder Press IC x 12; Curls IC x 12; Squats IC x 12; Back Row IC x 12
- Mosey to the Hill
- Jacob’s Ladder: Run over the hill con roca. Start with 1 burpee, run back over the hill con roca and do 10 chest presses. Increase burpees by 1 until finishing with 7. 10 chest presses each time, with max reps on last set.
- Mosey to the track
- 220s: Partner up on track near 50 yard line. One partner runs a 220 as hard as he can, other partner jogs rock across the football field to meet him. Flapjack and meet back at the other side. We did 3 sets.
- Mosey back to the rock pile to return the rock and sprint back to the flag
Moleskin
I am writing this backblast a week late, so I am sure that is affecting the veracity. I remember this workout being harder than what it seems as I wrote it out. I do remember that Tool, Jazzy, and Amnesty really pushed the last set of 220s hard. T-claps to them.
Shout Out
Continued prayers for the sick in our community. Thanksgivings for our blessings.
Announcements
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
