November 30th, 2015 By Capri

YHC turned into the Veteran’s Park parking lot not knowing if anyone else would be dumb enough to come out on a nasty, rainy Monday morning. Surprisingly, 4 other PAX rose to the challenge.

 

Warmup:

Mosey

10 x Windmills

10 x Imperial Walkers

10 x Hillbillies

10 x Mountain Climbers

10 x Crazy Climbers

 

The Thang:

Grab a “Lifting Rock” and circle up under the playground canvas cover.

15 x rock curls, switch rocks

15 x rock presses, switch rocks

15 x rock upright rows, switch rocks

15 x rock tricep extensions, switch rocks

15 x rock bent rows, switch rocks

15 x low, slow squats

Stop- run a figure 8

return to rock spot for a surprisingly painful new exercise- “6-Pack Swings”. Each pax grab a swing and bend, holding swing with both hands. Leaving feet on the ground, swing hands out slowly until arms are fully extended and entire body is straight. Slowly return. This works abs you didn’t know you had!  repeato x 10

12 x rock curls, 8 x slow count curls switch rocks

15 x rock presses, 8 x slow count presses,  switch rocks

15 x rock upright rows, 8 x slow count rows, switch rocks

15 x rock tricep extensions, 8 x slow count extensions,  switch rocks

15 x rock bent rows, 8 x slow count rows, switch rocks

12 x  squats, 8 x slow count squats

Stop- run a figure 8

Return to rocks

6-Pack Swings x 10

10 x rock curls, switch rocks

10 x rock presses, switch rocks

10x rock upright rows, switch rocks

10 x rock tricep extensions, switch rocks

10 x rock bent rows, switch rocks

10 x low, slow squats

25 bonus rock presses, and return rocks to ditch.

 

Mary:

15 x Russian Twists

15 x LBC’s

15 x Freddy Mercuries

15 x flutter

15 x crunchy frogs

 

Moleskin:

 

Great work today, men- what doesn’t kill you makes you stronger!!

Piledriver

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