Running around with Rocks

AO: Caney Creek

When: 04/04/2018

QIC: Ha-ha

PAX (): Sunshine, Mulligan, FNG Isotope, FNG Birdman, Stay Puft, McGillicuddy, Nacho Libre, Ha-ha, IHOP, Scar

With the front moving through North Georgia last night we expected to be wet but were hoping to avoid encounters of the electric kind.  Not to worry as there was no lightning activity as the front came though. And the rain stopped just as it was time to start the workout.

10 PAX arrived at the base of Mount Caney including 2 FNGs from NLB.

Warm Up

  • Run up steps to top of hill
  • 20 SSH IC
  • Run to bottom
  • 20 Weed Pickers IC
  • Run to top
  • 20 Windmills IC
  • Run to bottom
  • Everyone moseyed to the coupon dispensary and picked up a good size rock
  • Run to Top

The Thang

  • The loop on top of Mount Caney has t concrete pads. At the first pad perform exercise with your rock then drop the rock and run to the other concrete pad and perform a non-rock exercise.
  • 20 reps OYO for all

First round

Run to next pad after each exercise:

At Pad 1

  • Curls
  • Overhead Press
  • Rows
  • Skull Crushers

At Pad 2:

  • Merkins
  • Incline Merkins
  • Decline Merkins
  • Merkins

Second Round

Pad 1 same as above

Pad 2

  • Box jumps onto wall
  • Squats
  • Lunges
  • Squats

Round Three

Pad 1 same as above

Pad 2

  • LBC
  • American Hammer
  • Dolly
  • Rosilita

Time to return the coupons so run back down the steps to the rock pile.


Two FNGs to name. Welcome Isotope and Birdman from NLB.

Sunshine in Goruck event in Atlanta Friday night

NLB PAX preparing life story

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