The Foundry
Grab a rock
Warmup
15 SSH
10 carrot pullers
10 windmills
10 imperial storm troopers
Thang
4 corners increasing squares
Rock corner
Mericans corner
V-ups corner
Carolina dry docks corner
10 Rock swings
10 Rock skull crushers
10 Rock shoulder press
10 Rock curls
10 Rock up right rows
10 Rock squats
10 Rock bent over rows
10 KB kid launchers (press at 45 degree angle)
10 seal claps/skol claps
10 rocky balboa
Run to the next corner
10 mericans
Run to the next corner
10 V ups
Run to next corner
10 Carolina dry docks
Run back to Rocks
Square gets bigger and increase the reps by 2 for each lap until you reach 20 count for each exercise. We made it through he round of 20 and didn’t want anymore.
Rep count:
Rock swings 90
Rock skull crushers 90
Rock shoulder press 90
Rock up right rows 90
Rock curls 90
Rock squats 90
Rock bent over rows 90
Rock kid tossers 90
Skol claps 90
Rocky balboa 90 (4 count)
60 mericans
50 V ups (substituted 20 LBCs for last round)
60 Carolina Dry docks
Total reps: 1090
Recover recover
2 PAX and one dog had fun Friday morning. We did see a F3 running pax pass through.
Great work by Over Budget especially since he always grabs a larger rock.
Not much chatter except during the little bit of running.
Bunyan was out looking for a duck this morning.