Rock City Circuits

10 nola men eager to get their week started on a good note, gathered in the gloom of rock city.

YHC got a call last night to cover Shortys Q because he had to go to work early or some other silly excuse.

YHC obliged and immediately thought of a cross-fit themed work out, as it was on TV this past weekend.

Some light stretching to start.
Slaughter Starter! 5 Burpees OYO

Now we can begin- mosey to the rock pile.

COP #1: Warm Up Circuit
SSH X 20
Merkins X 15
Squats X 15

Repeat X 3

Grab a rock, not too big.

Mosey to Track/ football field, line up looking downfield, spaced out.
the idea here is to jump into the next exercise without a pause like we normally would.

all exercises OYO
10 Burpees, jumping over rock after each rep
20 Bench Press with rock
30 Overhead Press with rock
40 FULL Sit Ups
50 Squats with rock
Run to the other end zone and back w/o rock
Plank and wait for the 6.

Repeat X 3.5

At some point during this circuit, YHC thought that it would be a good time to give the disclaimer.

Mosey to outfield.

COP #2: MARY
Russian Twist X 20
LBC X 20
Mountain Climbers X 20

Repeat X 2

5 Burpees OYO
Return Rock and mosey to flag.

YHC thinks (hopes) this really worked the PAX!

Thanks for letting me lead and helping you start your week off right!

Cowbell