Eight men posted to Rock City excited to see the improvements to the perfect workout. DISCLAIMER, let’s mosey…
COP:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus II. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
- Bulgarian Split Lunge (30 sec/ea leg)
- Shoulder Press
- Goblet Squat
- T-pushup
- Alternating Step-up w/rock
- Squat Press
- Side Lunge with Touch (Elf on the Shelf)
- Merkins
- Lunge and Rotation
- Elevated Wife Pleasers (Rudy, stop looking…)
Rinse and Repeat for a total of two rounds.
Everybody take a break and have a seat in the People’s Chair…while seated, 20 rock curls IC. Let’s mosey back.
A couple minutes of Mary:
-LBC x 20 IC
-Flutter Kicks x 20 IC
-Penguins x 20 IC
Mosey to the Virtual Flag for the COT. Countoff, namerama, announcements, and a prayer.
It was an honor to lead. SYITG…
