In the spirit of The Uptowner the Q was determined to not succumb to the mounting peer pressure to run, run run.
Quick slow mosey in the direction of the rock pile, momentarily veering off the path for a brief warm up. To give the pax something…I relented and gave in…Squat Twist it is!
Moving on to the rock pile…
grab 2 rocks(big/medium)
Partner up
pax 1 big rock overhead
pax 2 Little Rock 25 curls in cadence
Mayhem was strapped with one of our challenged pax(rhymes with plumb tar), but we got him straight.
Flap jack
pax 1 holds rock overhead
Pax 2 squats with rock 25x in cadence
Flap jack
Pax 1 big rock rows
Pax 2 does 15 slow(4 count up/4 count down) straight arm curls in cadence
Flap jack
pax 1 big rock rows
pax 2 15 slow(4 count down/4 count up) squats with rocking cadence
7’s – big boys w/ shoulder press push thru and blockies- lunge walk to and fro
people’s chair- 30 sec/20 air press/30 sec
Ring o Fire – Merkins(10)
Mary
To the flag for COT
Blessed/Grateful to have a group of HIM’s I can count on for support and accountability.
