Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”! 10 men showed up to push their physical boundary. Disclaimer given then off for a quick mosey to circle up for a warm up:
SSH x 20 IC
Peter Parker x 20 IC
Mtn Climbers x 20 IC
Shoulder Taps x 20 IC
Wind Mills x 10 IC
Now it was time to work – grab a rock and head to the field where we found a box made of bases. Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other. 2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped. No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.
Thank you Marlin!
Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead. One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again. After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.
Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps. The final rock routine – rock core front raises (1 round of 10 IC).
Return the rocks and head back to the pen…..Tool took off and set the pace. QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!
As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same). Before the QIC could add another round Bogey kicked in the name o rama and the work was complete. “Rock solid” work to kick the week off!
Announcements, Intensions and Circle of Prayer!
Through action we grow.
