4 increasing corners


The Foundry

 

Grab a rock 

 

Warmup

 

Carry rock to the back of the parking lot 

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 curls 

10 Rock up right rows

10 Rock shoulder press 

10 Rock squats 

10 Rock bent over rows

10 KB kid launchers (press at 45 degree angle)

10 seal 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 only made it to the round of 18. 

 

Recover recover

 

Lots of chatter early on but it was very quiet after 15 minutes into the beat down. 

 

Flo’s music choice always draws questions.  Crocs was betting Taylor Swift would be played soon. 

 

Bam Bam sounds like he has the black lung. Get well soon. 

 

All three dogs enjoyed running around. 

 

Go work by everyone.  I hope Bunyan sees a grouse.