Nobody signed up to Q Rock City for this lovely winter morning, so I gladly took it.
DISCLAIMER and let’s mosey….on the track opposite of the normal direction, at Mahatma-Ice’s request, to the gym set for our warm-up:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 30 IC
-Propellers (fka arm circles) x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s continue the mosey around the track to the rock pile, grab a friend (a rock, boulder, etc..) and circle up. With your rock:
-Shoulder Press x 20 IC
-Curls x 20 IC
-Squats x 20 IC
-Chest Press x 20 IC
-Squat Press x 15 IC
-Curls x 15 IC
-Chest Press x 15 IC
-Imperial Squat Walker Press x 10 On Your Own (we tried the cadence and didn’t quite get it… ; -)
-Curls x 10 IC
-Chest Press x 10 IC
As a reward for outstanding work, let’s take a break…on the fence for some People’s Chair with your rock:
-seated shoulder press x 10 IC
-quick break
-seated curls x 10 IC
Take your friend home and let’s get some Mary:
-LBC x 20 IC
-Flutter-kicks x 20 IC
-Hello-Dolly’s x 20 IC
-Penguins x 20 IC
-3-minute plank, rotisserie style (normal, left are up, right arm up, low plank)
Mosey back to the VSF where we met back up with Rudy who just got 6 miles in.
Countoff, namerama, announcements, shoutouts, prayer.
As always, it was truly a pleasure to lead!
