Rockin’ the Core

On humid rock city Monday morning, 9 pax started their week right. After disclaimer, we moseyed to the pile…

Warm-Up COP

All IC

SSH x 35
Windmill x 20
IW x 20
Plank Jack x 20
Peter Parker x 20;
Parker Peter x 20;
Nolan Ryan x 10 each side

Pick one one-handed Rock and one medium “hold over your head” rock.

Mosey to COP

All IC

Mountain climbers X 20
Hot potato squat x 15
Backwards Hike x 15
Archer row x 10 each arm.

Mountain climbers X 12
Hot potato squat x 10
Backwards Hike x 10
Archer row x 10 each arm.

Mosey to muddy field

11s rock lunges
Start with 1 burpee, lunge with rock overhead, and do 10 rock slams on other side of path. Continue equally 11.

PAX almost completed 11. Broke off due to time and moseyed back to rock pile.

Finished with 20 Rocky Twists IC.

Sent rock home and moseyed to flag.

PAX named FNG “SOGO”. Tclaps to Tool for EH, and Tclaps to SOGO for dropping over 50 lbs over last two years.

Specific prayers offered for families in Baton Rouge, especially for conversion of people that may consider doing something evil.

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