Seven men arrived at the Virtual Shovel-Flag (VSF) because of the seven SFs that exist in F3 Nola, they remain forgotten at home. Apparently everyone who Q’s needs to have their own SF and bring it with them……..WHERE ARE ALL THE SHOVEL-FLAGS?????
DISCLAIMER…let’s mosey.
Warm-up COP:
SSH x 30 IC
IW x 30 IC
PP x 20 IC
Arm Circles x 30 (15 each dir) IC
J-Lo’s (fka Pickle Pounders) x 20 IC
Grab your rock and make it not too heavy…not too light….just right. Mosey to the shelter with picnic tables.
The SPARTACUS (one minute of work, 15 secs of rest between exercises):
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Split Jumps
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Pushups
-Rock Lunge and Rotation
-Rock Push Press
Two Minute Break and Rinse and Repeat. After two hard and exhausting circuits, time has run out. Let’s put the rocks to bed and grow in our accomplishments…
Countoff, namerama, announcements, shoutouts and Ball of Man for the prayer. See you at the Stomp tomorrow.
