Warmarama:
SSH
Cotton pickers
Squats
Sprint warm ups
Warm up Suicides to get the heart rate up
The Thang:
15 KB Swings
15 Curls
15 Squat to overhead press
15 Man Maker Mtn climbers
Run a short sprint
20 KB Swings
20 Curls
20 Squat to overhead press
20 Man Maker Mtn climbers
Run longer sprint
25 KB Swings
25 Curls
25 Squat to overhead press
25 Man Maker Mtn climbers
Run even longer sprint
Run over to pull up forest:
5 pull ups
10 merkins
5 pull ups
10 merkins
15 squats
REPEAT 3 ROUNDS
Sprint about 75 yards
5 burpees
Sprint back
5 burpees
Sprint back
5 burpees
Sprint back
5 burpees
back to pull up forest:
5 pull ups
10 merkins
5 pull ups
10 merkins
15 squats
Sprint 75 yards
10 burpees
Sprint back
Pinky Pie to 6 (1 dip on curb flip to 1 merkin and flip back. go to 6 dips and 6 merkins)
mosey back to home base
Rocky Balboas to 9
Crunchy Frog to 9
Rocky Balboas to 12
Crunchy Frog to 12
Rocky Balboa s to 15
Recover Recover
Moleskin:
- Great effort by the small PAX this morning. I voted for Jolly Rogers attendance and said we had the majority so not sure what happened
- Tommy Boy promised he would meet us there…i'm still waiting in the parking lot
- Not much chatter, but the men put in a huge effort
- I did hear United laugh when told them about the burpee sprint workout and when done i said, 'that's one round' and then he laughed. I think out of excitement
- Got my Blender Q t-shirt today from Dallas, love it and greatly appreciated
- Overbudget, thanks for taking us out
- Wingman, so good to see at the Blender and back off IR. He's a beast and will keep it up at the Blender i'm sure
Till tomorrow,
Bam Bam