Grab a Rock Any Rock

When: 05/24/2016

QIC: Nacho Libre

PAX (): Millertime, Law Dog, Animal, Grits, Hot Sauce, D'Berry, Big South, Hickory, Swiper, No-See-Um, Crack, DC2, Koukey, Flo, Swag, and Peanut.

18 made it out to the Rubicon for this Tuesday morning beat down! You know the weather was perfect if Grits rolled out of the fart sack…

Warm up
In honor of Grits, YHC decided to start the warm up in the tall grass in between the mini field of dreams.

10 Side Straddle Hops
10 Windmills
10 Hillbillies
10 Merkins

The Thang

The pax moseyed over to the playground ready to do some pull-ups, merkins, and squats. With the large group we had a change of plans…
1 pull-up 1 Merkin, 1 pull-up 2 Merkins, 1 pull-up 3 Merkins….all the way to 10. Next set kept everything the same but we substituted Merkins for squats.

After completing we headed to the rock pile. “Grab a rock any rock” and mosey over to the parking lot.

Lieutenant Dan with your rock.
1 Squat – 4 overhead walking lunges
2 squats – 8 overhead walking lunges
3 squats – 12 overhead walking lunges
4 squats – 16 overhead walking lunges
Repeat all the way to eight. We also mixed in some curls, press, and skull crushers.

On to the Field of Dreams for 2 rounds of Berp and Merk. First round up to 10, second round down from 10.

Quick mosey back to the flag for a few minutes of Mery. Swag was a little behind for the Mery…he had to go drop the kids off at the pool.


The Q planned to have the the group go to 10 on the Lieutenant Dan’s by YHC was done at 8.
Prayers – Flo’s parents, Member of Law Dog’s Church (Praise), Grits Career.

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