Ten Rounds with Rocky on a Hill

Pre-Blast

• 13 Heavyweight HIMs knocked out the competition on Andy Hill at FC.
• PBX made it awkward at least twice.
• Pigeon crushed it.
• Trike complained about his cold hands.

The Warmup

• Pledge of Allegiance at the flag.
• Mixed run the long way around the entire complex, circle up at the bottom of Andy Hill for: GM, WM, 1-Leg Calf Stretch Merkins, SSH, IW.
• Grab a traveling rock.

The Thang

• 10 Rounds with Rocky Balboa on a Hill: With your rock, run to the first light pole for 5 reps, then to the second for 10 reps, then to the third for 15 reps; turn around and return to the start stopping at the first light pole for 5 reps, then to the second for 10 reps, then to the third for 15 reps. PUTS before starting each successive round. The exercises: Stone Cold Heart Merkins, Goblet Squats, Tricep Extensions, Rock Hammers, WWII RockUps, Rock Curls, Wide Arm Stone Cold Heart Merkins.
• 25 extra Wide Arm Stone Cold Heart Merkins for grins and giggles.
• Return your rock.
• Small Group Indian Run back to the flag.

COT

See also

• RIP Jimmy. You've got wings that we can't see
• A Day in the Life
• It's a Jungle at Lion's Den
• 4 Years Later
• Finishing second still feels like a win