Tote the Rock

  • Workout Date - 10/03/2023
  • Q In Charge -
  • The PAX -
  • AO -

10 guys braved the first frosty morning, with truly COLD temperatures, and lined up for a 1D runfest

SSH x 25

Mosey out of the school towards the track with the small sandbag (The Rock)

Stop at Holland Rd for Merkins x 10

Continue Moseying

Another Merkin stop

Once at the track, line up shoulder to shoulder at the goal post.

While one guys Totes the Rock to the opposite goal post and back, the rest of the PAX does:        (We switch exercises when the next guy gets the handoff)

  • Merkins
  • Mountain Climbers
  • Squats

Recovery run to the opposite goal post

Left Karaoke to the 50 yd line, Right Karaoke back to the starting point.

Circle up for 6 MOM (Led by Murdock)

  • Flutters x 50
  • LBCs x 51
  • Heels to Heaven x 10

Now, everyone line up on the sideline for 50 yd wind sprints while each guy Totes the Rock (The pace is set by the ball carrier, with all the PAX staying behind him – Retread set the bar HIGH on the first one). Handoff and repeato!  #smokefest

Mosey back to the school with two Merkin stops (10 reps)

That’s it!



  • Welcome to FNGs, Chris (Jar Jar Binks) and Jim (Elvis)
  • It was great to be in the frosty gloom (the FB field had crunchy topping)
  • We had great participation for #coffeeteria at Java Jolt for Dine Out for Mom


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