The excitement was palpable in the gloom as 8 committed men posted this morning at #RockCity. Alas, despite the $50 pledge, Chard did not make it. Rumor has it that he was sitting on the throne writing a check to the Human Fund.
The Thang
- Mosey to the end of the track for our Warm-Up
- Warm-up COP: SSH IC x 25; Parker Peters IC x 25; Lunges IC x 25; Peter Parker Push-ups (P3) IC x 15;
- Mosey to the pile and select your rock. Then Mosey out to the flag football field.
- Rock COP: Squats IC x 12; Toe Raises IC x 50; Shoulder Press IC x 12; Curls IC x 12; Dead Lift IC x 12; Row IC x 12
- Mosey to the street light on the other side of the track.
- Boss Keane’s Rock Pile. 4 passes which equals 32 reps for each man. It was also 32 reps for Yankee. Finish it off with 10 burpees
- Mosey to the hill
- Jacob’s Ladder to Hell: run up and over the hill con roca, on the far side of the hill do one burpee, increasing the reps each time until 7 burpees. On the near side of the hill lay on your back and do 10 rock presses each time with max reps on the last set.
- Mosey to the to the water fountain, dropping of your rock along the way.
- COP: Low Slow Squats IC x 10; Good Mornings IC x 5.
- Horses to the stable. T-claps to Blue Dog and Reluctant Yankee for being the fastest.
Moleskin
Really exciting to have an 8 man Pax this morning. Hope some of you guys will continue to come out to the Monday morning workouts and spread the news. Blue Dog remarked about how nice it is to finish in the daylight. I would have to agree with him. YHC is looking for some help to move furniture on Tuesday. Chard, feel free to come help. The Human Fund takes volunteer donations as well as monetary.
Shout Out
We praised God for our health and the opportunity to exercise. We do not take it for granted. We prayed for those with ill family members and an upcoming job interview.
Announcements
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
