5 showed this morning for a Roadie inspired Assault on The ROCK at Barnette Elementary School
Warm Up:
Mosey around the track stopping 4 times to do (SSH; IST; CP; TS)
Work Out:
Mosey to bottom of parking lot (grab a block on your way over!)
Pax was informed that we would be working our way (running) up to the top of the hill and the Barnette ROCK stopping along the way to perform exercises in cadence and staying together along the way.
The exercises were:
Stop 1: Curl with block (20 IC)
Stop 2: Rocky Balboa (20 IC)
Stop 3: Merkins (10)
Stop 4: Squats (10)
Stop 5 (The ROCK): Burpees (10)
We then ran back down the bottom to do it all again. This time we would reduce the amount of exercises by (2IC and 1 without cadence) REPEATO until we got down to 10IC curls; 10IC RB; 5 Merkins; 5 squats; 5 burpees
Mary:
The 5 burpees that i forgot to do in the last series!!!! (PAX NOT HAPPY THAT I REMEMBERED THAT)
Thanks to all the PAX who showed up in the gloom this morning and thanks again to Roadie for inspiring this workout at The General about a month ago!!!
Tantrum: stoic and solid as usual this morning!!!
Tug Boat: stronger and stronger everyday my man!!!!
Bob Ross: getting it done at a high level even when chatting about the Steelers miserable roster situation…..thanks for taking us out today!
Jingle Bells: great to see you out and about again my friend!!!
Until next time……
Hoff