Rock n Roll

16 men came out on a dark September morning to crush a workout before heading off to work or whatever other shenanigans

Warm up

Mosey to rocks

High knees x20

Butt kickers x20

Side straddle hop x15

Imperial storm trooper x15

Windmill x15

Merican x15

The Thang

Grab a rock.. Run to left side of school

Wall sits and hand stand against wall
Ladder 15 seconds, 20 seconds, 30 seconds, 20 seconds, 15 seconds

Run to back of school

Chest press and push up ladder
2 chest presses for every push up

Run to loading dock

Walking lunges (with a twist) up the horseshoe ramp and back down

Triceps extension x15

Indian run to return rock


LBC x21

Freddy Mercury x12

WW1 Sit up x13

Merican x15

Carolina dry dock X11

J-LO x17

Monkey humpers x18

Squats x30


  1. Thanks everyone for coming out and hanging in there with me for my first lead.. What’s a push up?
  2. I heard from a few that the sprinklers were cold.. Is that right?
  3. You know it’s a good workout when all you hear is grunting
  4. T-claps to @solocup for making sure no man was left behind
  5. @magnificent lets do those J-Los faster next time
  6. @Deuce what was that about an age limit?

6 thoughts on “Rock n Roll

  1. SoloCup

    Great VQ buddy. I was scared to death you were going to make us come down that chest press merlin ladder.

    Indian runs with rocks are ridiculous.

  2. Clueless

    Nice VQ @UneasyRider! Way to step up. It’s always interesting and refreshing to see what a new Q brings to the workouts. Looking forward to your next…

  3. The Magnificent

    Good VQ UnEasy! The sprinklers were a whee bit nippy. It’s surprising how much work it is to lift/run with a rock the whole time. Definitely need a part 2

  4. SSMinnow

    That was quite a high-energy and tough VQ, @UneasyRider … glad we did not come down that merkin-rock-chest-press ladder … arms were pretty wobbly by the time we reached the top rung

  5. Othello

    Great lead @Uneasy! Loved the rocks and all your exercises. You took most of us out of our comfort zone and THAT makes you stronger. Keep it up and I look froward to your next Q.

Comments are closed.