3 PAX posted on a quiet Friday at Pontiff. YHC gave his disclaimer and got straight to it.
The Thang
Warm Up COP near pile
IC
SSH x 30
IW x 20
Peter Parker x 15
Parker Peter x 15
Arm Circle x 20 one-way and then 20 the other way.
Grab a big rock so you can chest press and make it count.
Rockin Merkin Ladder
Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 merkins, 8 Rock lunges, 18 Rock chest press, so on so forth. PAX competed and completed well.
Next- Mary Routine
Grab smaller rock.
Rock Russian Twist (with 2 10-second extended Rock holds)
2 sets 10 IC
Rock Crunchy Frog
2 sets 10 IC
M t climber x 15 IC
Plank Jack x 15 IC
Kettle Rock Swing x 15 IC
Dolly x 15 IC
Flutters x 15 IC
Rosita x 15 IC
Kettle Rock Swing x 15 IC
Rock Russian Twist (with 2 10-second extended Rock holds)
2 sets 10 IC
M t climber x 15 IC
Simple Beatdown. Good way to lead into Labor Day weekend. Have a good one.
