Nobody signed up for the Q when I arrived at the AO but heard Shake Weight say he was doing a Murph. I thought he meant he was doing one if nobody took the Q. I spoke up and started a warm up routine. After the warm up Shake took off for his mile run and the rest of us headed to the front of the school. Sorry to leave you hanging like that Shake Weight.
We did a 4 corner routine in front of the school that went like this:
1st corner – 5 Burpees
2nd corner – 10 merkins
3rd corner – 20 squats
4th corner – 40 LBC’s
Meet up back at the first corner. Next we ran the above exercises backwards.
Next we ran the four exercises above as an Escalator:
1st corner – 5 Burpees
2nd Corner 5 Burpees ans 10 Merkins
3rd corner – 5 Burpees, 10 Merkins and 20 Squats
4th corner – 5 Burpees, 10 Merkins, 20 Squats and 40 LBC’s.
Finally we ran the exercises and a De-Escalator:
4th corner – 5 Burpees, 10 Merkins, 20 Squats and 40 LBC’s.
3rd corner – 5 Burpees, 10 Merkins and 20 Squats
2nd Corner 5 Burpees ans 10 Merkins
1st corner – 5 Burpees
Mater took over from here and did the four exercises but Quadraphila up the parking lot for 5 Burpees, mosey down for 10 Merkins, quadraphilia back up for 20 Squats and finely mosey down for 40 LBC’s.
Mosy back to the start for Mary.
Good work by everyone today gentlemen!
Dirt_Den