Over the past few Saturdays, I’ve been posting to Area51 to help get a friend from that area connected with F3.  This past Saturday was an especially nice beatdown at “The Rock”, so I figured it’d be ok to borrow a couple of the exercises administered by Chelms (prior authorization not sought, so someone tell me if I might need to lawyer up).

Mosey on to campus for COP warm-up in one of the parking lots:

• SSH (IC)  x25
• Imperial Walkers (IC) x15
• Mountain Climbers (IC) x15

Mosey to area next to Campus Center and grab a rock.  Head back to driveway next to Central Energy Plant for rock exercise, sprint, plank, and 6 inches (hold for 10 count) routine:

• 10 curls (then sprint, plank, hold 6 inches for 10 seconds, and sprint back to rock)
• 10 curls, 10 overhead (repeat sprint routine)
• 10 curls, 10 overhead, 10 squats (repeat sprint routine)
• 10 curls, 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
• 10 overhead, 10 squats, 10 triceps (repeat sprint routine)
• 10 squats, 10 triceps (repeat sprint routine)
• 10 triceps (repeat sprint routine)

Mosey to area for circuit training:

• Leg 1: Bunny hop to top of amphitheater and do 2 burpees
• Leg 2: Run to “Metamorphosis” statue and do 2 merkins
• Leg 3: Run to top of stairs down brick pathway and do 2 bomb jacks
• Leg 4: Descend stairs and run back to bottom of amphitheater, do 2 plank jacks
• Rinse and repeat with 4, 6, then 8 counts of each exercises (total of 4 laps)

Head back to COT.  2 minutes of Mary near shovel flag.

• Low and very slow flutter kicks
• Russian Twists

It was a pleasure working out with the RH pax today!  Absolutely worth the trip for such a great AO and fellowship with Rock Hill’s finest.

AYE!