Thursday 6 pm Rock Hard Workout
AO: Stinson Park Night Shift
90 Degrees with a slight wind
F3 Welcome and Disclaimer
Shared mission, disclaimer and you vs. you / form failure philosophy
Mosey to Monument
Alternating shoulder taps
Mosey to shaded area
The THANG – Rock Hard Workout.
The PAX broke into teams of 2. One did exercises while other ran a lap. A mixture of weights and cardio, just like the Rock.
Merkins 20, Tricep Press*.
Goblet squat* 20, Bent over rows*.
Plank Jacks 20, Hammer Curls* 20.
Lunges* 20, Shoulder presses* 20.
LBC’s 20, Your Choice* 20.
Copperhead Squat 20, Carolina Dry Docs 20.
Monkey Humpers 20, Al Gore 20 count.
* Dumbbell optional.
We paired runners with non-runners.
Mosey to rubber tiles.
Count-off & Name-O-Rama
4 PAX Bluegrass, Vandelay, Folsom and Cyclone (respect!)
Folsom’s VQ is next week!
Drinks at Paulies following the beatdown.
Bluegrass closed with a short prayer blessing all those in transition.