5 PAX posted at the Uptowner, with a promise to go no further than the baseball field. Shorty made his arrive at the Uptowner for the first time. YHC gave his disclaimer and let the fun begin
The Thang
Warm Up COP
IC
SSH x 30 (HVAC joined mid-stream)
Don Quixote x15
Peter Parker x 15
Mountain Climber x15
Parker Peter x 15
Arm Circle x 15 one-way and then 15 the other way.
Grab a big rock so you can chest press and make it count. Also grab smaller rock for rock lunges.
Rock Webb
1 Merkin, 2 Rock Shoulder Presses, 2 Merkins, 4 Rock Presses, so on and so forth until 10 Merkins and 20 Rock Shoulder Presses.
During the Rock Webb, you could tell the PAX was enjoying the leisure time provided. YHC even heard JV’s kind words of “I Hate You Bubba”. Nice. As a F3 q, you know you have arrived when you hear those words
PAX transitioned to some Mary with Rock workouts.
Rock Russian Twist (with 2 10-second extended Rock holds)
2 sets 10 IC
Rock Crunchy Frog
2 sets 10 IC
Rock V-Ups
Lay on back with feet and arms extended with Rock in hands. Move Rock and legs towards each other, keeping legs and arms straight as you can, into a v shape. IC 15
Kettle Rock Swing x 15 IC
Rockin Merkin Ladder
Start 20 Rock chest press, 8 rock lunges (holding rock above head), 19 curls, 8 Rock lunges, 18 Rock chest press, so on so forth.
Send your big Rock home.
All IC
Peter Parker x 15
Mountain Climber x15
Parker Peter x 15
Flutter x 15
Dolly x 15
Rosita x 15
5 Rock V-Ups
5 Rock Crunchy Frog
COT with concluding prayers. Shorty placed his D-I stamp of approval on the workout, saying we need to get more of this prior to GoRuck. More to come at the Uptowner, as YHC will make a repeat Q next week on his bday. See you then!
