It was a wet, but warm morning for Rocknroll at Rockwood Park. There were four PAX on hand to take part in the morning’s shenanigans, and they would surely get their money’s worth.
Warmarama
Just a mosey lap around the park, which is about 1K, then to the basketball court for the more standard warmup exercises, which included SSH, Ukrainian Soldiers, Imperial Squat Walkers, and several sets of 10 merkins.
COP 1 Total Body Workout Suicides
Quarter, Half, 3 Quarter, and Full Court exercise: 25 LBCs
Each time to the baseline: 25 merkins
Traveling exercises: Walking Lunges, and Reverse Lunges
Mosey to the monkey bars, with a stop halfway for 50 jump squats
COP 2 Dora
You know how this works. Partner runs to the gate and back, while avoiding the giant dog dookie
Pull ups, Incline Merkins, and V Ups
All PAX were able to avoid the giant dookie.
Mosey back to main park area with a stop for 100 toe taps
COP 3 Indigenous People’s Run
PAX at the back does 5 merkins and runs to the front
Stop at parking lot near the dog park
COP 4 AB Ring of Fire
LBCs, Flutter Kicks, Penguins, Box Cutters
Mosey back to the flag
COP 5 Ascending Cocaine Bear Crawl
Start with one at each white line, until 10
That’s time.
Great to get out with the boys this morning. Small numbers, but we made it count. My guess is the weather, and the upcoming holiday, for the small group.
It was a pleasure to lead. Lots to pray for.
Get your annual physicals, or at least a wellness check. Catching something early can save your life.