Rocks and Hills

Event Date

Jul 10, 2018


Warm up:

Speed Yoga Stretch

SSH 20X, IST 20X, Cotton Picker 15X, Apollo Ohno 20

Merkin Time Bomb 5-4-3-2-1

 

The Thang:

Mosey to the Rock Pile, Carry Rock to bars near the bottom of the horseshoe hill

Skull Crusher 20X, Dips 20X, plank walk across st, backward run to 4th mailbox, run down hill, merkin 10X, plank walk back across st

Curl 20X, bent over row 20X, plank walk across st, backward run to 3rd mailbox, run down hill, merkin 10X, plank walk back across st

Shoulder press 15X, Carolina dry dock 15X, plank walk across st, backward run to 2nd mailbox, run down hill, merkin 10X, plank walk back across st

Rock Squat 20X, 1 leg lunge 20, lunge walk across st, backward run to 1st mailbox, run down hill, merkin 10X, lunge walk back across st

Skull Crusher 15X, lunge walk across st, backward run to 4th mailbox, run down hill, merkin 10X, lunge walk back

Curl 15X, lunge walk across st, backward run to 3rd mailbox, run down hill, merkin 10X, lunge walk back across st

Shoulder Press 15X, lunge walk across st, backward run to 2nd mailbox, run down hill, merkin 10X, lunge walk back

Rock Squats 20X

Walk rocks back, mosey back

 

Mary:

W 20X, Heels to heaven 20X

 

Moleskins:

I missed the PB because I did not remember that I had the Q until Outlaw strolled in from the Standard

Started with some yoga for the PAX that ran the Standard but there was still complaining because it was too quick

Continued to help with BRR training with some hill work but they still were complaining

Not much other mumble chatter to report.

Outlaw, thank you for the opportunity to lead!