Rock City Workout 8/22
Abe-Slow-goadas x 15
Side straddle hops x 20
Arm Circles
Forwards x 20
Backwards x 20
T-Claps x 15
Morracan Night Clubs x 15
Mosey to Rock Pile
Teams of two pick 1 light to medium rock
One person does curls
Other person does calf raises x 20 for time
Then Triceps lifts behind the head
Calf raises x 20 for time
Two sets of that
Mosey to side field
YHC describes The thang:
First person throws rock.
Second person jogs/runs to rock, throws it farther, then jogs/runs back
Meanwhile first person is doing the exercise
100 Merkins
200 LBC’s
300 squats
Once the rock is thrown to/past the goal line, the next person runs to rock and brings it back to start. Other person the. Throws rock and repeats until Dora is done.
Once we were done we did 10 overhead presses alternating people back to the rock pile
6-ish minutes of mary at the end.
10 Frog mans
26 J-lo’s
10 hammers
10 penguins
Lunges back to the flag
Name o Rama and COT
