Island Hopping

Island Hopping

10 men gathered this fine spring morning despite what Cantore said last night. Some rain did eventually come during the workout, but it was refreshing and made Mary more fun.

The Thang

After a brief disclaimer, we were off and running. Right on Little and then right on Carmel. Cross Carmel then 51 and head to the back of the business park behind BofA. Stop at the rock pile near the back exit. Everyone grab a multipurpose rock and circle up for COP. COP went like this:

-SSH x 10 IC, 15 curls with rock OYO, 5 burpees OYO

-Imperial Walkers x 10 IC, 15 tricep extensions with rock OYO, 5 burpees OYO

-Low Slow Squats x 10 IC, 15 thrusters with rock OYO, 5 burpees OYO

-Merkins x 10 IC, 15 flutter presses with rock OYO, 5 burpees OYO

Take the rock over to the nearest traffic island and line up. Main set went like this:

-Run your rock to the next traffic island. Stop for 5 Merkins with right hand on rock and 5 Merkins with left hand on rock. Repeat for the next 4 islands for a total of 5. Leave the rock at the 5th island. Run back to the start.

-Mary

-To retrieve our rocks left at the other end, we went out of the business park exit. Took a right on Carmel Commons. Went up the hill and then entered back into the business park near where the rocks were left. Grabbed the rocks, 10 thrusters, run the rock back to the start.

-Mary

The entire sequence above was repeated 2 more times, but with 5 jump over rock burpees for round 2, and 5 rockies for round 3 substituting for the Merkins at the island stops.

Time was getting short so return the rocks and head back to the launch.

Done.

Naked Moleskin

Great group of guys this morning. There was some hard work getting done. Over 3 miles of running with lots of rock work and burpees. Hope everyone got something out of it. Enjoyed leading today.

Announcements

Operation Sweet Tooth 8k coming up on 4/21

https://racesonline.com/events/christina-latini-memorial-8k

Richard Sheltra 5k coming up on 4/28

https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun