2 men hit the #RockCity gloom this morning. It made for easy decision making when it came time to partner up.
The Thang
- Mosey to Rock Pile warm-up COP: SSH IC x 30; Imperial Walkers IC x 30; Windmill IC x 15 (these got nostalgic as they reminded Jazzy of his Grandpa.) Arm Circles IC (Forward x 15 – Backwards x 15);
- Select your rock for the Rock COP (YHC tried to branch out and find a new rock, but ended up sticking with the good ol’ flat triangle that I have been using). Squats IC x 12; Shoulder Press IC x 12; Curls IC x 12; Toe Raises IC x 20.
- Partner up for Ketchup: Partners decide on a rock to use. First man takes off running around the jogging path (1 mile) with the rock while the other does 10 burpees. Once he finishes, the burpee man runs to catch-up with the rock man. The rock is handed off and the man that was caught does his 10 burpees and then runs down his partner. This continued all the way around the path.
- Slow mosey to the flag con roca. The hammy was feeling it at this point
- Fence Chunkers x 20.
- 6 MOM: LBC IC x 40; Hello Dolly IC x 30; Reverse Crunches IC x 30
- Mosey con roca back to the rock pile and deposit the rock for another day.
- Run back to the flag
Moleskin
It was nice to have Jazzy back after his vacation hiatus. Rumor has it that Splash didn’t make it because of an injury sustained during a Cross Fit exercise. If only he would have started his rock training a few months earlier. In all seriousness, let’s wish him a speedy recovery so he can get back out into the gloom.
Shout Out
We thanked God for his blessings and prayed that we not take them for granted.
Announcements
- Wednesday – 5:30 @ The Birdcage
- Friday – 5:30 @ Wolfpack Mountain
- Saturday – 6:30 @ City Park
