5 strong including 2 #RockCity virgins rocked the Metairie gloom.
The Thang
- Mosey to the rock pile for our Warm-Up
- Warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
- Select your rock and Mosey to the Flag Football Field.
- Rock COP: Squat Press IC x 15; Curls IC x 10; Row IC x 12; Dead-Lift IC x 12
- Mosey to Light across the jogging track from the outhouse.
- Boss Keane’s Rock Pile; We moved the pile 6 times.
- Mosey over the hill.
- Sprint over the hill, do 5 Rock Burpees and sprint back. Repeat with four Rock Burpees, etc…
- Mosey onto soccer field.
- Ark Loader. We placed the rocks about 40 yards from the starting line. Animal Exercise to the Rock, 10 reps of prescribed exercise and sprint back to start. (Bear Crawl and Curls; Jameis Winston and Shoulder Presses; Crawl Bear and Squats)
- Mosey to the rock pile
- Horse to stables back to the Flag.
Moleskin
Full disclosure, YHC is super late on getting this #backblast out and I am certain this is not what we did, but rather a close approximation. If anyone remembers it better than I do, please feel free to correct me in the comments.
It was great to have some new blood at #RockCity. Let’s grow this thang.
Shout Out
Cotton led a great shout out.
Announcements
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park (Convergence)
Let’s get as many PAX as we can for Saturday’s Convergence.
