“Rock” of Ages

“Rock” of Ages

12 brave Men of Union work “The Rock” at #F3Commitment

After a quick warm up we all had to choose wisely for the work out today. Stolen idea from the last “Block Party” I went to, the resources of Commitment include a solid rock pile to work with. The rock choices and partnering up today was critical to the completion of the rounds

The thang:

25 SSH
20 Mountain Climbers
25 IW
20 Reverse Lunges
Mosey over to the Rock wall and partner up for the rest of the 3 round work out all involving “your friend”

Round 1:
150 Modified LBC with Rock on chest while partner ran 40-yards to do 5 Burpee’s in rotation to completion
Mosey over to back of school (again, with the ROCK)
150 Supines at the railing while your partner had to run up the steps and do 15 Curls in rotation to completion
Mosey back to the Rock pile

Round 2:
100 Heals to Heavens with the Rock while partner ran 40yards to do 5 Burpee’s in rotation to completion
Mosey over again to the back of school
100 Supines at the railing while your partner ran up the steps to do 15 over head presses in rotation to completion
Mosey over to “THE HILL”
100 Staggered Push ups at the top while your partner worked the rock with 15 low slow squats at the bottom in rotation to completion

Round 3:
Mosey over the bridge (again, all while carrying your “Friend”
Lunge walk across the bridge with a Press walk back
Money back to the rock pile- DUMP THE ROCK
125 LBC while you rotated 5 Burpees on the other end in rotation to completion

Mosey over to the front of the school to work the parking lot in team to do 80 Carolina dry docks as we ran around the circle
Finished the work out with a quick mosey to the entrance of the school with 2 rounds
15 Dips
10 Derkins
30/ 15 Russian twists

Freak’n tough group that put the work in today. Not easy for the new guys but they pushed on and finished the solid full hour of fun!

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Snowflake on behalf of
Transporter