Rock Around the Clock

Beautiful 67 degree morning at ASEC…


  • Mosey to Belk parking lot
  • SSH x 20 IC
  • Cotton Pickers x 20 IC
  • Mountain Climbers x 20 IC
  • LBC x 20 IC

Thang: Rock around the clock AYOP (at your own pace)

  • 12 manmakers with rocks setup in clock formation
  • 12 In and Outs (center odd clock to 1 o’clock then backwards to center) all around the dial
  • Bear Crawl around 30 yd circle
  • 12 Derkins with feet on tire at each position on the clock not coming out of plank
  • Run around ASEC in and start over at top of parking lot.
  • Pax did 3 to 4 loops


  • Brazilians x 20 IC
  • Homer to Marge
  • Planks alternating 2 hand to 1 hand
  • Upward dogSmall number but we had 4 repping us at mud run and it is the end of spring break. This pax is the exact same as group that did this without with me last time minus MaBell. I need to do it during the week to get some participation.
    Photon told me he was doing a 5k in Kannapolis for the local food shelters so I decided to go run with a fellow F3 brother.

    Enjoy your weekend as always great being a part of this group of men.