AO: The Rock

When: 07/26/2022


Number of Pax: 4

Pax Names: Air Bud, Blue Cheese, Cable Guy, Viceroy,

Number of FNGS: 0

FNG Names:

QIC: Blue Cheese

YHC had the Q at the Rock.

Moseyed to get our coupons and headed to the middle area of the main baseball fields.  Once there, we did a typical Warm-O-Rama.

The Work

Started with a Tabata set, 10 exercises, 1 min each and 15 sec rest.  All with ocupon

  • OH Press
  • Bent Over Row
  • Squats
  • Curls
  • Chest Press
  • Lunges
  • Rifle Carry
  • Big Boys
  • Swing
  • Flutter Kicks

Then we moseyed to the hill for a triple nickle.

  • 5 Big Boys at the top
  • 5 merkins at the bottom
  • 5 times

Back to our coupons where we repeated the Tabata set until time got close. Rifle carried our coupons back to their home, with a break for some burpees on the way.


COT and great last extended coffeeteria at the Rock before school got back in session.

Leave a Comment