Warm up: 1 lap, SSH 30X, TS 10X, IST 10X, jump lunge 20, windmill 10X, merkin time bomb 5-4-3-2-1
The Thang:
Everyone grab a block and line up for suicides:
Blocks stay in one spot
round 1 suicides: run 1st hoop 10 squats, run back 30 curls, run to 2nd hoop 20 squats, run back for 30 curls, run to 3rd hoop 30 squats, run back for 30 curls
round 2 suicides: run to 1st hoop 20 jump squats, run back 20 lawn mowers, run to 2nd hoop 20 jump squats, run back 20 lanw mowers, run to 3rd hoop 20 jump squats, run back 20 lawn mower
round 3 suicides: run to 1st hoop 20 merkins, run back 30 chest press, run to 2nd hoop 20 merkins, run back 30 chest press, run to 3rd hoop 20 merkins, run back 30 chest press
round 4 suicides: run to 1st hoop 10 burpees, run back 20 shoulder press, run to 2nd hoop 10 burpees, run back 20 shoulder press, run to 3rd hoop 10 burpees, run back 20 shoulder press
1 lap
Mary in middle of work out: crunchy frog 20x, W 20x, heels to heaven 20X, freddy mercury 20x, LBC 20X
1 lap
back to the thang:
zipper: line block in a line approx 2 ft apart and from block to block: stagger merkin/incline merkin/stagger merkin down the line of blocks
1 lap
zipper back up the blocks same as above in reverse
blocks back and mosey back
merkin time bomb 3-2-1
moleskins:
Thanks to Estwing for reminding me about my Q the night before at 9pm!
Kosar crushed the workout, thanks for taking us out in prayer
I hated seeing Eeyore in a Dolphins shirt after my trip to Miami to watch them beat my Bills
Gracie pulled Dingo throughout the workout
Great going to an AO that I have not been to in a while and seeing guys that I have not seen in a while.
MQ appreciation 10/3
Flo is starting collections for thanksgiving turkey dinners
Summit for coffeteria