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.