I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX, seemed a bit low for a spring morning…. However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode. Finally, another (6) for the PAX came in after train passed, but they weren’t pretty, nor from NYC….
On to the work out:
Warm Up:
SSH X 25
Peter Parkers X 25
J Lo’s X 20
IW X 25
Arm Circles – 15 each direction
Grab not 1 but 2 rocks… and set them a distance apart
Time for an Eleven:
Squats with Rock — one side
Chest press — other side
About three quarters of way the remaining PAX came in, started their warm up in parallel with us finishing the eleven.
The entire group now joins together for timed stations in four groups:
- Timer — run from the pumping station via track to power station or junction
- Rock curls as many as possible
- Step ups with rock
- Shoulder press with rock
Yet another train in the opposite direction….
Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).
Repeat until 6:10
Mary:
- 2:00Plank with leg pumps
- LBCs – 35
- Flutter Kicks X 25
Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.
Thanks for the opportunity to lead.
