The threat of rain may have kept some inside this morning but we had GREAT weather at The Rock for a ladder workout.

Warm-A-Rama
Mosey to park
SSH x30 IC
In-Tempo Squats x10
In-Tempo Lunges x10 (10 each leg)
Imperial Walkers x15 IC
Hillbillies x10 IC
Michael Phelps x10
Johnnie Dramas x20

The Thang
(PAX we’re instructed to go select a rock from our rock pile)
Round 1 –
10 biceps curls IC, mosey to gate
R2 – 10 curls IC, 20 Overhead presses, mosey to gate
R3 – 10 curls IC, 20 OH Presses, 10 triceps extensions, mosey to gate
R4 – 10 curls IC, 10 OH Presses, 10 triceps ext, 10 lunge & twist IC, mosey to gate
R5 – 10 curls IC, 10 OH Presses, 10 triceps ext, 10 lunge w/ twist IC, 20 flutter kicks holding rock over chest, mosey to gate
R6 – 10 curls IC, 10 OH Presses, 10 triceps ext, 10 lunge w/ twist IC, 20 flutter kicks holding rock over chest, 20 squat w/ Johnnie dramas, mosey to gate
R7 – 10 curls IC, 10 OH Presses, 10 triceps ext, 10 lunge w/ twist IC, 20 flutter kicks holding rock over chest, mosey to gate
R8 – 10 curls IC, 10 OH Presses, 10 triceps ext, 10 lunge w/ twist IC, mosey to gate
R9 – 10 curls IC, 10 OH Presses, 10 triceps ext, mosey to gate
R10 – 10 curls IC, 10 OH Presses, mosey to gate
R11 – 10 curls IC from an isolation hold (preachers curl)

We swapped rocks with each other during rounds 5-9

Upon completion of Round 11, we replaced our rocks back into the pile and made our way back to the AO circle

COT
All PAX were encouraged to seek out a religious service of their choice, to congregate with like minded and like “beliefed” individuals. Summit Church was specifically mentioned for those searching for somewhere to attend
Quarterly Report Apr 1 in SoDu
Run for Malawi on Apr 16
Wednesday – Jersey Mike’s day of giving
The Gambler – Chatham event upcoming

Today’s workout was discussed as being sneakily good. At first it seamed like it may be lacking in intensity but it quickly became apparent that wasn’t the case.