17 men fell out in rank at Arnies Army only to discover we had a special visitor.
The Thang
Circle the Birkdale track and land at launch pad for the warm-o-rama
SSH x 25
CDD x 20
Cotton pickers x 20
IST x 20
Merkins x 20
Mosey to Electric factory to pick up Blocks – 1 per team
Partner 1 Zamperini to Launch Pad
Partner 2 walking lunge
Switch at Lauch pad and head to bottom of track
Dora 1 2 3
100 Merkins as a team
200 squats as a team
300 LBCs as a team
Partner 1 runs 1 Loop of the Birkdale track and partner 2 starts the Dora
Dora 1 2 3 with Blocks
100 Shoulder presses
200 curls
300 Chest presses
Partner 1 runs the loop of the Birkdale track and partner 2 starts the Dora
Return blocks partner 1 karaoke to lauch pad
partner 2 Zamperini
Switch back to Electric factory
Mosey to launch pad for Mary
Big Baby Crunch x 10
Crabcake x 10
Ws x 10
JLo x 20
NAKED MOLESKIN
1) Great to be back in the saddle on a Monday morning and a great PAX to enjoy the cool morrning with
2) With the running – we covered roughly 1.5 or so miles. More than you think..
3) Blocks are our friends
4) Welcome back MacBeth to the Army – great to have you there……