Warm-up
- 20 IC SSH
- 20 IC each leg Fire Hydrants
- 20 IC each leg Glute Thruster
- 20 IC each leg Jane Fonda
20 IC Monkey Humpers(sorry I forgot)
Warm-up lap around the parking lot
The Thang
Get in two groups
Get in groups of 2.
1 team member do hand release Merkins while the other runs to the top of the parking lot. Swap up until the team does a total of 150 hand release Merkins.
Same thing but instead of hand release Merkins the team does 100 squats with KB over head.
Mosey to the down under bars
- IC 20 ammer curls
- OYO 10 Decline Merkins (No extra charge for the head rush)
- IC 10 Hammer curls
- OYO 10 Decline Merkins
- IC 10 Hammer curls
- OYO 10 Decline Merkins
Cool down lap back to the launch pad. Great job by all the PAX picking up the six!
Mary
IC 30 LBC
IC 25 Peter Parkers
Reflection
Proverbs 27:17 As iron sharpens iron, a friend sharpens a friend. NLT
After the last two months trying to get ready for the Basin run you guys have done nothing but incourage me and make me better.
FNG (Marker) wanted to show his gratitude for such an awesome name by handing out not sharpies to all the PAX, but Bic Mark-its
Thanks guys for letting me lead.