4 showed and worked hard. 3 more than 5:30.
we moseyed from the church front to the pull up bars.
warmup included:
- 25x side straddle hop
- 15x IST
- 15x Toy Soldier
- 15x Dwight Shroop
- 15x windmill
- 15x mountain climber
all in cadence
then we took 5 laps with four stops.
stop 1: various (Muhammad Ali's, calf raises, LBCs, dips, side LBCs)
stop 2: 10x merkins
stop 3: 10x squats
stop 4: 10x pullups
all in cadence.
all told:
- 100 reps of each exercise
- 2.5 miles run
- 640 calories burned
good work men.