Rocks In The Round
2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.
Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot. We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises. Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks. Wash, rinse repeat. Sets were as follows:
Curls/Overhead Tris
Ground Pounder/Weighted Squats
Wonder Bras/Bus Drivers
Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.