Do You Wanna Get Rocked?

14 joined the PAX on what will probably be one of the nicest mornings of the year.  There were no FNGs, disclaimer was given and we were off.

Warm Up
25 SSH
20 Mountain Climbers
15 Windmill
10 Merkins

Run to baseball lot and stopping along the way for
10 lunges each leg
10 squats
10 merkins on low rail
10 neg merkins on low rail

Find a rock and a partner. Partner 1 runs around grass island while partner 2 starts sequence for a total of:
100 lunges with rock press
150 squats with rock curls
200 merkins with hand on rock switching hand on every multiple of 10
250 bent over rock rows
Heisman with rock when done

Holding on to rock, circle up for 1 minute each of:
Romanian deadlift
Curls
Calf Raises
Tricep Extensions
LBCs with rock on chest

Mosey to baseball concession stand for peoples chair with air press added

Mosey to top of big hill and 10 burpees

Mosey back for Mary
Pretzel crunch
Low flutter
Low dolly
W
Reverse crunch
Rosalita
Squirm
Greatest American Hero with theme music

COT and BOM

Aways an honor to lead the PAX.

1 thought on “Do You Wanna Get Rocked?

  1. Murdoch

    Believe it or not – I’m walkin’ on air. I never thought I could feel so free-eee-eee!

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