Four corners of pain with a side of rocks

by | Jun 28, 2019 | Backblasts | 0 comments

Four corners of pain, lots of sweat, and beach body sculpting rock style. 

 

19 men showed up today only to experience four corners of pain with running and a pit stop to perform rock exercises. YHC wanted to keep his word and deliver a serious beatdown. Here is how the beatdown went: 

 

Pledge

 

Mosey to rock pile to pick a rock and let the pax determine how much of a beatdown they wanted. Mosey back to parking lot by playground with rock of choice. 

 

Four corners of pain and sweat with a pit stop for rock exercises

  • Corner 1: squats 12x IC
  • Run to corner 2
  • Corner 2: merkins 12x IC
  • Run to corner 3
  • Corner 3: LBCs 12x IC
  • Run to corner 4
  • Corner 4: plank Jacks 12x IC
  • Pit stop – Perform rock exercises

 

Rock exercise 1: curls 10x IC

Rock exercise 2: overhead press 10x IC

Rock exercise 3: skull crushers 10x IC

Rock exercise 4: bent over row 10x IC

 

(DID ENTIRE CYCLE OF PAIN CORNERS 4 TIMES) Cherry bomb however decided to mix things up on 3rd round of rocks with a 15x,12x, 10x, 12x so decided the 4th round would be 20x IC at corners, 20x IC with curls, and 15x IC with other rocks exercises.

 

Total of 112 repetitions performed for all exercises at corners, 110 curls, 104 overhead press, 100 skull crushers, and 104 bent over rows. 2.25 miles of ground covered in total.

 

Slow Mosey to put rocks up and then return to parking lot for Mary.

Low flutter 10x IC

Freddie Mercury 10x IC

Rosalita 10x IC

Dying cockroach 10x IC

 

Name-o-Rama 

Announcements 

COT

 

Moleskin:

  • Everyone earned their coffee this morning.
  • Thanks to all the PAX for showing up to another workout led by me.
  • Some very interesting mumblechatter was going on which almost threw me off my cadence calling. 
  • Kid rock I’ll eventually get to saying Recover after my exercises on the ground during my workouts.
  • Nice to meet Miracle this morning. Marked as FNG 1 since not on website.
  • Cherry bomb promised a week’s worth of workouts that we will be as exciting as blowing up fireworks 
  • Thanks to Eeyore for the chance to lead this amazing group of guys at an awesome AO.
  • Hope everyone enjoyed.  

 

Thanks again,

Cousin Eddie

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