September 29th, 2016 By Bagheera

I’ve noticed that, apart from Schnitzel’s PFT, there haven’t been many Rolling Stone workouts that are mostly running, so I decided to create one. 8 other men showed up to help YHC form the Rolling Stone Track Team, and it went a little like this.

Grab half as many rocks as there are PAX members and mosey to Harris Rd. Middle School bus lot for some warm-up.

WARM-UP

SSH IC x 20

Cotton Picker IC x 8

Interrupted by a car x 1

more Cotton Picker IC x 7

Merkin IC x 15

Plank Jack IC x 15

Mosey down to the track

The Thang

Run one lap around the track (without the rock, of course)

Partner Up. Each team should have a rock. YHC’s would-be partner decided to fartsack, so I was the odd one out. P1 runs about 50yds on the track and then does LBC’s waiting for P2 to..

Do Chest Press x 10 OYO

Overhead Press x 10 OYO

Skull Crusher x 10 OYO

Then run down to P1, give him the rock, then run back to where you were and do your LBC’s while P2 starts his rock exercises. Add 5 reps after each cycle. 3 cycles.

Mosey onto the field

The rocks hung out in the middle while the partners ran away from each other widthwise across the field, do an exercise, run back to meet in the middle, and do 5 back-to-back passes.

Merkins OYO x 10

Dry Docks OYO x 10

Burpees OYO x 10

Switch to running lengthwise, same stuff, (I had said something about less reps this time, but immediately realized that that would make it too easy and changed my mind). Sorry to disappoint anyone.

Run one lap around the track.

Return Rocks back home and mosey back to Odell Elementary for some Mary

Mary

Low Flutter IC x 20

W IC x 20

Dying Cockroach IC x 20 -Sugar

Superman Banana-Schnitzel

Moleskin

1. I really enjoyed this one. It was a great pleasure to lead such an amazing group of men. For our first track and field practice, I thought we did very well. There’ll be another one soon.
2. Bell Buster Tomorrow 5:30

Rolling Stone

---