Rocking the wall!

Rocking the wall!

09/28/2018

Paynehurst

QIC: Colt

Pax: Breaker, Cap’n D, Chitwood, Flying Tomato, Mad Bum and myself(Colt)

This morning several men chose to get together in the gloom to get stronger physically.

A stroll around the track and back to the parking lot for warm ups consisting of

Good Mornings

Arm circles

Flap Jacks

Cotton Pickers

Goof Balls

Then up to the rock pile for us to choose a rock.

It was evident from some of the rocks that certain pax chose they were still

a little tired from Sprocket’s beat down the day before!

With our rocks we moved to the wall.

We did 6 sets of the following Alternating Roundabouts with Rock Squats!

Iron Mikes 20reps

Decline Merkins 10reps

Rock Curls 10reps

Mountain Climbers 30reps

Incline Merkins 10reps

Rock Overhead Presses 10reps

Roundabouts10/6/6reps 3 sets

Squats with rocks 20 reps 3sets

A roundabout consists of a forward lunge, side lunge and reverse lunge with each

leg for a 6 count exercise.

We did exchange rocks a few times so that we all got to play with the lighter rock that

one of us chose!  I will leave it open for speculation to who chose the lighter rock!

Mad Bum is leaving for vacation so keep him in your prayers for safe travel and such.

I was a little disappointed that no one from the last work out that I led at Paynehurst

showed up.

Flying Tomato led us out in prayer.

As I left the parking lot I was thankful for the brotherhood of F3.