Three pax met up for a friendly game of rock golf at Veteran’s Park this morning at 700
Warmup:
Windmill x 11
Imperial Walker x 10
stretch on your own
Grab a “rock buddy” from the ditch- advised not to be too ambitious since these rocks would be our companions for the rest of the morning.
The Thang:
A tour of the Veterans Park golf course, rock-style
Hole 1
mosey with rocks held high up
rock presses x 30
rock squats x 30
Hole 2
lunge up hill holding rock
rock curls x 30
rock rows x 30
rock chin rows x 30
single-handed rock curls x 20
Hole 3
mosey down hill while passing rock from arm to arm
rock tricep raises x 15
rock mericans x 10
prone rock presses x 15
Hole 4
roll the rock up hill
rock leg raises x 15
rock crunches x 15
rock reverse bowing x 15
Hole 5
karaoke (switch halfway) with rock
rock curls x 15
rock tricep extensions x 10
rock single arm curls x 14
rock squats x 15
Hole 6
lunges while holding rock up high
rock reverse bowing x 15
alligator crawl 20 yards
rock situps x 15
Hole 7
stop at every fencepost (about 50) for a rock squat and a rock press
one-armed bear crawl holding rock- 20 yards each arm
reverse rock bowdowns
rock mericans x 10
Hole 8
walk backwards holding the rock outstretched away from body
rock leg lifts
prone rock presses x 15
14 x single arm rock curls
15 x rock rows
15 x rock chin rows
Hole 9
mosey in while passing rocks around; surprised at the amount of coordination here from tired arms.
15 x rock presses
Mary-
LBC’s x 15
Freddy Mercuries x 15
Moleskin:
Well, we did about every rock workout that there is… and some that have just begun. Fun way to spend a morning!
Remember, run workout starts next Thursday and Mint Hill Metal starts Friday!