YHC asked Rafiki for a Q spot at The Patch a few weeks ago while out on a brisk morning run @ The Sandlot. Said YHC would like the first Monday of the month to bring back a first Monday of the month #MondayRocks workout. Its a good thing Rafiki said something to YHC at the Commons Sunday morning, b/c I had forgotten that date was so close.
-Warm up
- SSH – 20x
- Collard Pickers – 20x
- Lap around track
- Mosey to the first rock pile
-Thing
YHC asked everyone get a good sized rock, I really just meant one you needed 2 hands to carry. Aquaman took this to mean one you needed 2 pax to carry.
- Walk down the entrance drive towards the front parking lot. Alternate over head carries and lunges between each lamp post.
- Rock carry suicide ladders in the front parking lot – despite my inability to explain and count – Carry rock to first lamp post – 2x squats and return for 8x shoulder presses. The go to the 2ed lamp post, 4x squats, return 6x shoulder press. Continue on to the end of the lot, 8x sqt, 2x sp. Then reverse working the numbers back to start. Al Gore for six.
- Circle up for 1st round of exercises, start on our six, for a bit of a recovery.
- Chest press – 20x
- WWI or 2 – 10x(?)
- American Hammers – 10x(ish)
- Bent over rows – 20x
- Curls – 20x
- Triceps – 10x
- Head back up the drive alternating overhead and chest carries at ever lamp post
- Mosey to the large shelter and find a table
- Second round of exercise – repeat above
- Mosey to the sand court
- Put rock down, pick up your rock – lift using your legs and 2 handed throw forward in one motion. 5x down, 5x return.
- Rock Slams. Pick up your rock above your head, Slam it down in the sand, hop over it doing a 180 and repeat – 10x
- Mosey back to the rock pile and trow yours back
- Time!
-COT
- Count, names, prayer, announcements
- Lunch at Christy’s this week – all local this month.
- Bob the Builder with the Collard Patch Q next week
- Aqua has the Q at the Sandlot tomorrow
-DH
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