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{"id":294208,"date":"2016-08-22T22:12:20","date_gmt":"2016-08-23T02:12:20","guid":{"rendered":"http:\/\/f3nation.com\/?p=294208"},"modified":"2016-08-22T22:12:20","modified_gmt":"2016-08-23T02:12:20","slug":"bleacher-press-ure","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2016\/08\/22\/bleacher-press-ure\/","title":{"rendered":"Bleacher Press-ure"},"content":{"rendered":"
8 PAX posted at Rock City only two days removed from the flood relief trip in BR. YHC was going to bring his wheelbarrow to fill with rocks for the PAX to train for its next recovery trip, but even a Notre Dame education couldn’t save its eventual fate. <\/p>\n
YHC gave his disclaimer and we moseyed to the pile. <\/p>\n
The Thang<\/p>\n
Warm Up COP near pile <\/p>\n
IC \nSSH x 30 \nHillbillies x 15; \nPeter Parker x 15 \nMountain Climber x 15 \nArm Circle x 20 one-way and then 20 the other way. <\/p>\n
Grab a rock, and quick mosey to the bleachers. <\/p>\n
5-10-15-20-25-20-15 \nUpper body rock workout followed with these three workouts all IC. <\/p>\n
Bench Press \nCurl \nShoulder press<\/p>\n
5 each, then run to concrete track and back with rock. <\/p>\n
10 each, then run to concrete track and back with rock. <\/p>\n
15 each, then leave rock and sprint to path and back. <\/p>\n
20 each, then leave rock and sprint to path and lunge back. <\/p>\n
25 each, then leave rock and sprint to path and duck walk back. <\/p>\n
20 each, then leave rock and sprint to path and back. <\/p>\n
15 each, then leave rock and sprint to path and back. <\/p>\n