One-Armed Rocky
Sunday, July 9th, at 8:00 a.m., we'll be at Jamaica Pond for the third installment of the Again Faster Workout Series. We're keeping things interesting.
We'll be doing "One-Armed Rocky". This is a team race around the Pond, Again Faster-style.
There will be three stations at various locations around the lake, as well as one at the finish line. Each station has a designated exercise and number of reps that the team must complete before moving on. First team to finish the 1-point-something mile course wins the undying admiration of their peers and official recognition at Again Faster. Losing teams do burpees.
The Stations:
Station 1: One-armed overhead squats (100 reps per team)
Station 2: One-armed split jerks (200 reps per team)
Station 3: One-armed snatches (200 reps per team)
Finish line: Sledge swings (100 reps per team)
The Rules:
1.) Teams will have four members. Composition is entirely up to me.
2.) Each team will receive three dumbells (20#, 30#, 40#).
3.) All three weights must be carried above the head in a locked-out position between stations. Who carries them and which arm they use doesn't matter.
4.) Weights may be passed. The whole team must stop when this takes place.
5.) No one may start at any station until the entire team has arrived.
6.) No one may leave any station until all the reps are done. Reps will be completed with the dumbells the team carried to the station. The team can split the reps up any way they desire.
On the last sledgehammer swing, the winner will be declared. The second team across will do 5 burpees per team member. The third will do 10 burpees per team member. The fourth will do 15, and so on. The winners may gloat.
I hope you can all make it out. We always have a great time, and we welcome new participants with open arms. I'll be giving a tutorial on the movements before we start the race, so don't be intimidated by the "one-armed snatch". It's not as scary as it sounds.
This is going to be awesome.
Happy 4th of July from your friends at Again Faster!
Sunday, July 9th, at 8:00 a.m., we'll be at Jamaica Pond for the third installment of the Again Faster Workout Series. We're keeping things interesting.
We'll be doing "One-Armed Rocky". This is a team race around the Pond, Again Faster-style.
There will be three stations at various locations around the lake, as well as one at the finish line. Each station has a designated exercise and number of reps that the team must complete before moving on. First team to finish the 1-point-something mile course wins the undying admiration of their peers and official recognition at Again Faster. Losing teams do burpees.
The Stations:
Station 1: One-armed overhead squats (100 reps per team)
Station 2: One-armed split jerks (200 reps per team)
Station 3: One-armed snatches (200 reps per team)
Finish line: Sledge swings (100 reps per team)
The Rules:
1.) Teams will have four members. Composition is entirely up to me.
2.) Each team will receive three dumbells (20#, 30#, 40#).
3.) All three weights must be carried above the head in a locked-out position between stations. Who carries them and which arm they use doesn't matter.
4.) Weights may be passed. The whole team must stop when this takes place.
5.) No one may start at any station until the entire team has arrived.
6.) No one may leave any station until all the reps are done. Reps will be completed with the dumbells the team carried to the station. The team can split the reps up any way they desire.
On the last sledgehammer swing, the winner will be declared. The second team across will do 5 burpees per team member. The third will do 10 burpees per team member. The fourth will do 15, and so on. The winners may gloat.
I hope you can all make it out. We always have a great time, and we welcome new participants with open arms. I'll be giving a tutorial on the movements before we start the race, so don't be intimidated by the "one-armed snatch". It's not as scary as it sounds.
This is going to be awesome.
Happy 4th of July from your friends at Again Faster!
posted by Jonathan Gilson at 7/04/2006 05:33:00 PM
1 Comments:
Gotta love it. See you on Sunday AM at the pull-up bars.
Thor
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