Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer. No running involved so lot’s of time to hopefully build some muscle. Here’s what we did:
- IPW x25
- Goofballs x20
- AC x20
- WM x20
- Crab Cakes x20
- LS Squat x20
- 1 round of Crowd Pleasers (Merkin:Groiner, 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1)
Headed to the rock pile and grab something large for curling then circled up for Curls x12 IC
Deposited large rock over outfield fence, grabbed a regular/medium rock, lifted overhead, and lined up for an Indian Lunge Walk to the field entrance. From there we deposited med rock on baseline, then bear crawled to get large rock.
Next up, everyone’s favorite, 11’s:
- Side #1 – Curls w/large rock
- Bear Crawl approx 10yds to…
- Side #2 – Squat Press w/med rock
- Backwards Bear Crawl Back
Then time to break for some Mary:
- Rosalita x25
- Penguins x20
- WWII Sit Ups x20
- Chest Press w/large rock x20
- Flutter Kick holding rock above chest x20
- Russian Twist x20
- Row ? x20?
Just enough time left for one last upper body COP, this time rotating clockwise and using next rock in line. YHC mentioned it never hurts to try some “strange”. Seven rocks so seven quick rounds, all IC:
- Curls x5
- Curls x5
- Curls x5
- Shoulder Press x5
- Shoulder Press x5
- Curls x5
- Curls x5
Walked back to base, keeping rocks moving the whole time with more presses and curls.
COT to cap things off. Fine job men!
Tool
