Date: 10-20-2018
Time: 0700
AO: DeHavilland (Delco Park)
Q: Wilson
Pax: Zebra, Sox, Tails
Four HIM looking to finish out the week with a bang. Pleasant temperatures with little wind made for great workout conditions.
Like that matters to us….
Mosey around the two soccer fields ending where we started next to the parking lot.
Warm up:
20 IC of:
- SSH
- Cotton Pickers
- Windmills
- Imperial Walkers
The Thang:
The evil workout plan required close proximity to the parking area as we needed to get our workout toys. From Wilson’s truck, each Pax picked a rock ranging from 10 to 20 pounds for the workout.
Exercises were performed following Tabata Protocol (20 seconds exercise, 10 seconds rest for 8 cycles, 4 minutes total) with the rocks, rotating them among the Pax after or during each exercise.
- American Hammer
- Around the World
- Sit Ups (lying on back with rock held over-head, sit up while keeping the rock elevated)
- Movin’ Merkins (off-set pushup with right hand on rock, pushup, switch hands on rock. Rinse, repeat.)
- Push Press
- Rock Slams
- Burpees
Between exercises we recovered across the soccer fields with various
running variations:
- Sprint
- Side skips down and back
- Carioca (yes, it’s a thing) down and back
- Backwards run
- Something else, but I don’t remember due to oxygen deprivation.
And just for variation, a Bear Crawl.
Tomorrow’s forecast?
Pain. The rocks created a great deal of pressure on the shoulders. We’ll do this again.
YHC,
Wilson
F3 Dayton 