Rock-n-Run

Rock-n-Run

A small but highly dedicated crowd of Kevlar regulars showed up for a post-BRR shake-out…

The Thang:

Setup tires on field – one for each pax  (for warm-up and decoy purposes only)

Mosey to main lot for COP:

• SSHx20
• Merkinsx20
• MCx20
• Slow Squatsx20
• IWx20
• All above interspersed with 5 burpees OYO

Run down through campus to ring road, out to back entrance, over to John St., up to 51, back to top road and rock pile

Grab a lifting rock

Mosey down to front of church.  Partner exercises. One partner to top of hill 5x burpees and return. Other partner does called exercise, flapjack

• Overhead press
• Squat
• Thruster
• Good mornings

One round involved mary and a suicide.

Mosey to side of church and up to field.  Partner exercises again.  Partner one does exercises while partner two runs perimeter of field.  Exercises included:

• Overhead press x20
• Tricept press x20
• Curls x20
• Lateral raise x20

Flapjack, repeat with different exercises

• Flutter press x20
• Squat x20
• Curls x20

Mosey back to rockpile, return rocks

Plank.  Sprint to front entrance of school.

Return tires to storage – one for each pax

COT

Mileage: 2.9

Moleskine:

• With legs (mostly) recovered from #BlueRidgeRelay, it was time to stretch them a (little bit) more, while generously interspersing some rock and tire work – at least that was the plan
• Really did have something up my sleeve for the tires.  Sadly, the running took a bit longer than expectation, so the tires ended up being little more than a decoy.    Such a shame as they were counted perfectly.
• Pax (mostly) did a great job selecting a lifting rock – I know I was sore after that one.
• However, we weren’t without some vocal complaining about the volume of lifting.   I’ve observed that the degree of complaining during rock exercises is strangely inversely proportional to the size of the rock chosen.  But we won’t mention Pop Tart by name.  Just an observation.
• Hat tip to Spackler for the take-out.  Prayers for all those impacted by the hurricanes.
• It’s been a while since I’ve Q’d Kevlar – appreciate the opportunity Fault Line and Orange Whip.

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