Getting some rock work in.

Small group of 3 PAX for Downtown Train this week. Mookie’s 2-year anniversiary had some pull! Congrats to you Sir on that 2-year milestone.

Solo EC by Nemo.

FNGs: None
Warm Up: Standard DT lap. Followed by: 5 burpess OYO, Daisy Pickers, Windmills, hamstring stretches straight leg, right over left, left over right.

The Workout: Mosey to rock pile for rock and headed to back of library parking lot.

Workout was made up of 4 rounds of exercises with rock and each round focusing on a different group(s) of muscles. In between rounds we did quick round of cardio to get the heart rate up.

Round 1: Two rounds in cadence of Curls for the girls , tricep extensions, slow curl. Run lap around parking rock over head.

Round 2: Two rounds in cadence of shoulder press, then rock hold (as YCH called to switch between holding rock straight out from body and overhead) for 45-60 seconds. 7 burpees OYO

Round 3: Two rounds in cadence of squats, sumo squats. Bear crawl 25 yards out and back.

Round 4: Series of glute exercises each leg x 10

Repeat above until time to head back for…

Mary: LBCs, Dying Cockroaches

Announcements: See Slack and Facebook
T-Claps (Recognition): Nemo for the solo EC run. 3rd Cousin for choosing a pretty heavy rock and getting it done.
Prayer: Wounded rangers, injured PAX