1st off – sorry for the delayed BB Post –
Warm-Up:
All in Cadence
Michael Phelps x 16
SSH x 25
Peter Parker x 16
Parker Peters x 16
Shoulder Taps x 16
Hill Billy x 20
Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!
Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead. Solid work and the earlier finishers were tempted but held on the rocks!
Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 – Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track. Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer. This was done 4 times until 1 mile had been accomplished. No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress. Keep pushing yourself!
Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.
Tipping bird 4 count x 10 each leg.
Rock swing – core engaged from waist to overhead position x 20
Sitting leg press outward while overhead press x 16
Return rocks to the pile – head back to flag.
Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!
