rooster (cousin eddie) – F3 First State http://f3firststate.com Fitness. Fellowship. Faith. Sat, 10 Aug 2019 13:11:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.8 http://f3firststate.com/wp-content/uploads/2017/06/cropped-f3_logo_small-32x32.png rooster (cousin eddie) – F3 First State http://f3firststate.com 32 32 215522161 the Rocky workout http://f3firststate.com/2019/08/10/the-rocky-workout/?utm_source=rss&utm_medium=rss&utm_campaign=the-rocky-workout http://f3firststate.com/2019/08/10/the-rocky-workout/#respond Sat, 10 Aug 2019 13:11:22 +0000 http://f3firststate.com/?p=396659 the Rocky workout Read More »

]]> nugget on Q. 8/10/19. Georgetown, DE.

warm up. 25 SSH. 25 seal jacks. 15 cherry pickers. 15 windmills.

1st station. 50 of each, single leg hip thrust. Bulgarian split squat. feet elevated merkin. alternating step up jumps.

mosey .25 mile and back.

2nd station. 50 of each, jump up to step down. elevated donkey kicks.

mosey .5 mile to fence.

3rd station. 50 rows. single arm rotation row, 25 each.

3rd F on inspiration. and ‘Rocky’ or merely Sylvester Stallone’s story of “going the distance”!

mosey to white building with stairs.

4th station. groups split in half. one group does 25 pull ups or 50 muscle ups while other lt dan’s until the 6 is in for pull ups. then switch. run up the stairs hitting every step and back down. run up the stairs hitting every other step (rocky dance on top) and back down… mosey to circle for COT.

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