#Rocknation at DMZ

#Rocknation at DMZ

16 men gathered in the shadows. Most were excited, some were confused, others were just downright giddy with excitement, I mean after all I was on Q..ha

The ‘business’

• Run to Carmel Middle school, pause at the two speed bumps and do some merkens/planks.
• Head to the back of the school, select a ‘respectable’ rock and then head to the wall.

• Wall sit with Rock
  • Alternate between holding rock in front arms extended until failure; then hold rock above head. Repeat for 10 minutes.
  • Place rock on ground, arm raises in cadence to 100.

• Repeat
• Grab a partner – and a rock/sit-up/hand off of rock – 25x for two sets (OYO)
• Wall sit without rock – extend hands in front and hold for 1 min. Elevate foot (yes, alternate and hold for 1 min)
• Plank with feet on wall – 10 dirkens OYO
• Ball to Wall hand stand mirken x 5 OYO
• Grab the same partner – and a rock /sit-up/hand off of rock – 25x for two sets (OYO)
• Run back to parking lot – Stop along the way, 25 Squats at stop sign and two speed bumps
• Circle of Fire (cycle thru twice)
• Done

stuff:

labor day convergence – check site for metro and area 51

Instead of #Rocknation it really should be #thatworkoutsucked