Six pax tackled Rock City at 5:30 sharp. After greeting and disclaimer, headed to warmup by the rock pile with SSH, arm circles, peter parker, mountain climbers, windmills, imperial walkers, grass grabbers. Then chose a rock not too big, and not too small, but just right. Moseyed to the hill for 5 backward runs ascending (bernie’s?), combined with ab exercises on each rep, on each side of the hill (situps, LBCs, chain saws, hello dolley, flutters). Moseyed to the football field for four sets of three exercises each for 50 secs, with recovery and suicide runs, after each set. Moseyed back to the rock pile, then to flag for ID, announcement, intentions, COT. Grateful to have another morning with the band of brothers, wherein Triple Shift reminded us that ‘sweeping the six’ is an everyday life requirement (i.e., reaching out / encouraging / helping those in need)… it’s not an F3 ritual.
Rock sets – 50 seconds apiece:
-Squat shoulder press
-Bench press
-Squats
-Single leg squats
-Vertical raises laying on back
-Stationary rock hold
-Quarry
-Triceps
-Curls
-American Hammers
-Lunges with rock
-Kettle bell swings
Be the light this week, gentlemen!
