YHC strolled into Rock City with 30 seconds to spare before the work-out began. A quick disclaimer, and off we go.
1st COP. Mosey to usual starting spot by the rock pile for warm-ups.
SSH x 30 IC
IW x 20 IC
Plank Jacks x 20 IC
Peter Parkers x 20 IC
J-Lo’s x 20 IC
Low slow squats x 20 IC
Mosey to the Rock Pile. Pick a medium-sized rock, suitable for running. And mosey to the track.
Next is the Rock Relay. Split into 4 teams, for a 4×100 meter relay.
1. Sprint 100 meters with your rock
2. Drop for 20 merkins
3. Plank up until the relay makes it back around to you
4. Repeat 4 times
As it turns out, there is a reason why people don’t sprint a relay while carrying 30-pound rocks.
2nd COP: rock out with arms, circle up inside the track.
Rock shoulder press x 15 IC
Rock bicep curls x 15 IC
Rock chest press x 15 IC
Rock rows x 15 IC
Rock shoulder press x 10 IC
Rock bicep curls x 10 IC
Rock rows x 10 IC
Mosey to the baseball field for Animals on Parade around the bases
1. Bear crawl
2. Crab walk
3. Bear crawl
4. Frog jumps
Repeat
3rd COP. Mosey to the outfield for some Mary.
Flutter kicks x 20 IC, with rocks held high
Hello dolly x 20 IC, with rocks held high
Freddy Mercury x 20 IC, with rocks held high
LBC’s x 20 IC, sans rocks
Froggy crunches x 10 IC
Russian twists x 20 IC
Mosey back to the rock pile to return our beloved rocks to their homes. Then sprint (sort of) to the flag.
COT: count off, name-o-rama, announcements, intentions, and a quick prayer.
Thanks for letting me lead. No more Rock Relay for me.
I liked it.