Hammer Time at Fission

Warm Up:Mosey around parking lot, butt kickers, high knees, SSH, Cotton Picker, IST, Toy Soldier, Windmill, Mini Windmill ( I made it up, put feet together as close as possible then do Windmill) The Thang:Suicide Burpees 2nd light post 5 Burpees3rd light post 10 Burpees4th light post 15 BurpeesWhere was Outlaw this morning? BANG!We move to Tire and 4 SledgehammersDivide in three groups. Each group hit the tire 5x then run one lapHit the tire 10x then run one lapHit the tire 15x then run one lapWhile other group wait we didMerkinsLow FlutterPrisoner SquatFreddie MercuryLungesCCDBunny Hop (length of sledgehammer)We move to playground for some10x Pull Up bar10x Dips10x Derkins10x Pull Up 10x incline Diamond Merkins10x Dips10x Pull UpMosey to football field4 corners of Mary1st corner – 10x Monkey Humper2nd corner – 15x Peter Parker3rd corner – 20x Big Baby Crunch4th corner – 25x RosalitaBear crawl around dumpster thru stairs Quick Mary:Plank to runners pose.Recover and Recover.Skinny Moleskine:Strong work by all. Thank you all for coming out supporting me and welcoming our new MQ Cousin Eddie. Omega Thank you for taken us out on a prayer. As always honored to lead the finest men of F3LKN.