The gloom was thick this morning at Pontiff. Only 4 courageous souls were willing to strap on their figurative snorkels and charge into this Monday morning Rock City beat down.
Introduction, disclaimer and off we went on short mosey to standard warm up spot…
Warm-up: Arm Circles X10 front/back IC, IW X15 IC, Windmills X15 IC, Grass Grabber X15 IC, Grab a rock that can be lifted over head for about 2 minutes and head to track for Meat Grinder
Tha Thang: 3 stations in endzone, Overhead Press, Curls, Bench Press, 4th man runs a lap as the timer. Finish two cycles and mosey over to baseball field. Pair up for some mini-Dora, 50 merkins, 100 squats, 150 LBC’s while other PAX runs from foul pole to centerfield. Rock in middle of run that must be lifted overhead times 7 on each pass. Mosey back to rock pile for some finishing IC exercises. 2 rounds of Bent Over Rows, Kettlebell Swings, and Elf on Shelf/Tricep Extension, 15 reps, then 10 reps…
Mary: Drop off rocks at pile and hit your 6 for Dying Cockroach X15 IC, American Hammer X15 IC, Penguin X15 IC…. Mosey back to flag
COT: Count-off, name-o-rama, announcements, intentions, prayer, dismissed. Thank you gentlemen for the opportunity to lead. Have a great week!!!
