YHC wanted to test the hypothesis that Any exercise can be made better WITH A ROCK. Today’s experiment? The Dirty McDeuce.
10 PAX gathered around the shovel flag at Pontiff in the morning gloom. YHC’s opinion – the weather was just about perfect. Cool, but not cold. Enjoy it – I better summer’s heat and humidity will be hear before we know it. Disclaimer, then we’re off to the rock pile.
COP 1: Warm up with SSH x25, Windmills x25, IW x25. Then Plank and hold through Peter Parker x25, Plank Jack x25 and Parker Peter x25. Recover to your feet, and go find a rock.
COP 2: Mosey to the infield with your friend. Drop it with a resounding thud, and wait for instructions…. The Dirty McDeuce. All exercises IC
- Shoulder Press x12, Squat (con Rocca) x12, Dolly (con Rocca) x12. 1 lap.
- Curl x12, Lunge (con Rocca) x12, Flutter (con Rocca) x12. 1 lap.
- Row x12, Monkey Humber (sans Rocca) x12, Boxcutter (con Rocca) x12. 1 lap.
- Murcan (on your rocca) x12, Squat (con Rocca) x12, Roaches (sans Rocca) x12. 1 lap.
Verdict in: Yup, the Dirty McDeuce is definitely better with a rock.
COP 3: To the playground, split into 5 groups:
- Pull ups
- Dips
- Lunges
- Swing-Murcans
- Burpess (The Timer)
Circuit 1: 10 burpees. Circuit 2: 7 burpees.
Return friend back to the rockpile, then Giddyup all the way home. Got back 90 seconds early, so seal the deal with 10 OYO burpees.
Countoff, Nameorama, then close with a prayer for wisdom and guidance. Finish with St. Ignatius Prayer for Generosity
