Quality time with cold rocks
Late backblast from 11/6/2021. PAX of 3 came out for HazMat’s VQ. It was a cold morning, but we taught the rocks some lessons!
FNGs: None
Warm Up: Good Mornings x10, Daisy Pickers x10, Sir Fazio Arm Circles forward x10, backward x 10, Seal Claps x10, Overhead Claps x10, Willie Mays Hayes x10
The Workout: On to the big rock pile. Pick a medium-big rock of your choice.
- Curls For The Girls, Overhead Tricep Press, Rut Rows, Ground Pounders, Squats.
- On your six for Chest Press, WW1’s, LBC’s & Low Slow Flutters
- Repeat above
- Finished off with one last mini-set of Curls For The Girls, Overhead Tricep Press and Ground Pounders.
Mosey over to the small rock pile. Pick a two small rocks of semi-equal weight.
- Lateral Arm Raises and Front Arm Raises
- Repeat
Mosey on to the wall
- Left leg raises x10, Right leg raises x10, Irkins x15, Dips x 15
- Repeat
Mary: On to the padded picnic table area
- WW1’s, LBC’s, Homer to Marge, Low Slow Flutters
- Plank hold approx. 30 seconds followed by 20 seconds right arm up, 20 seconds left arm up and 30 seconds hold.
Announcements: Holly Springs Half in 2 weeks. Yogurt going to bring out 3Alarm. They would love some company if you weren’t running the race. Contact @Yogurt for details.
Prayer: Prayers for all children struggling with school and overall mental heath. Thanks and praise for the beautiful morning and everything we have been given.
