{"id":444091,"date":"2024-10-11T18:19:52","date_gmt":"2024-10-11T23:19:52","guid":{"rendered":"https:\/\/www.f3nola.com\/2024\/10\/11\/lets-rock-from-squints\/"},"modified":"2024-10-11T18:19:52","modified_gmt":"2024-10-11T23:19:52","slug":"lets-rock-from-squints","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2024\/10\/11\/lets-rock-from-squints\/","title":{"rendered":"LET’S ROCK! – from Squints"},"content":{"rendered":"

Set up 4 markers in a square, about 40 yards apart. Everyone in the Pax should have a heavy rock. Here\u2019s how it goes:<\/p>\n

1. Start at the first marker and complete the designated exercise.
\n2. After finishing, toss your rock to the next marker.
\n3. Important: Every time you pick up the rock, you must do one burpee.
\n4. Complete the exercise at the second marker, then sprint to the third marker.
\n5. Continue around the square, performing the exercises at each marker, until you\u2019ve made it back to where you originally left the rock.
\n6. Keep going through the exercises and tossing the rock until the rock returns to marker one.<\/p>\n

Round 1 – Exercises (10 reps each):
\n1. Curls
\n2. American Hammers
\n3. Jump Squats
\n4. Earthworm Merkins
\n5. Mountain Climbers <\/p>\n

Round 2 – Exercises (5 reps each):
\n1. Shoulder Press
\n2. WW3 Sit-Ups
\n3. V-Ups
\n4. 8-Count Body Builders
\n5. Monkey Humpers <\/p>\n

COT: Announcements, Intentions, Prayer<\/p>\n