Guys there are no doubt several things I need to work on – procrastination is right at the top!
Warm Up: Hall x 15
Micheal Phelps
Hill Billy
SSH
Leg Swing with a partner facing each but left should to right should using partner for balance swing outside leg out and back for dynamic stretch.
Lung W/ Hamstring Stretch
Lateral Side Lungs
Grab a ROCK – medium to challenging
Pyramids (RD 1) – all 4 to 6 count cadence; approx 10 sec rest in between each set to explain transition movement.
Curl x 20
Curl to over head press x 20
Squat to Curl to over head press x 20
Squat to Curl to over head press to curl x 20
45 sec rest
Pyramid (RD 2) – same as above regarding and transition rest
Forward Press x 20
Forward Press to Kettle Bell (KB) swing x 20
Forward Press to KB swing to Tricep Press x 20
***Skipped sqt jump as the 4th element to FP to KB to TP*** Maybe next time.
Head to Tree Line – “Active Recovery”
Get a partner –
Pax 1 Rock Kong out approx 20 yards – 4 Burpees before Bear Crawling back
Pax 2 4 Burpees before Bear Crawling Out – retrieve rock
Pax 1 upon return – Rock Kong Pax 2’s rock out 30 yards – 4 Burpees before Bear Crawling back
Pax 2 upon returning with Pax 1’s rock – 4 Burpees before Bear Crawling back out to retrieve the 2nd rock
Rinse and Repeat the Above
Cardio Rock Shuttle – This was a bust I need help in coordinating but PAX went with it!
All PAX lined up with rocks at their feet – Pax on far end pass his rock down the line (initial thought he would run to end of the line to receive rock and the process of passing rocks would continue as next Pax would have already passed their rock and run to the end of the line so Indian Style objective was to be moving all rocks towards the rock pile, again this needs some work but we did achieve the goal – ALL rocks returned.
Mary
Combos – Dying Cockroach x 20 with Flutter Kicks added on x 10
Rower Sit ups x 70
Plank 1 minute
LBC x 20
Circle Up
Count, Name, Announcements and Intentions – Prayer
I genuinely appreciate the opportunity to lead and give thanks to God for the blessing of health!
