Meet at front of church with KB
Warm up:
2 Laps around church starting with walking Toy Soldier to the first corner
10 SSH
10 WM
10 burpees
Mosey with KB to cell tower
Thang:
Partner up
10 pull ups
20 muricans
10 partner high fives
20 curls
Repeat 5 times
Mosey back to lower parking lot
Partner 1 begins farmers walk with both KB each section of the parking lot KB walker does 10 Skol claps
Partner 2 begins running suicides
Every time a running partner returns to the beginning they must do 10 carolina dry docks
The KB farmers walk continues to the end of parking lot and back and until entire parking lot suicide running finishes.
Return to front of church
Mary:
20 WWII sit ups
Low flutter Qbert counted
15 Pretzel crunch each side
Quick run to end of parking lot and back
5 burpees
10 mountain climbers by Tuck
26 sec of elbow plank by Vinegar Bend
-Great to see so many guys from MacAulay neighborhood showing support (maybe it was the call out the night before)
-Nice little surprise making the 2nd lap during the warmup (coming from someone who not a big runner)
-The beginning of the workout reminded us why we fear the Murph.
-the Rucker’s got a good laugh as the passed by while we were giving high fives.
-The partner KB farmers walk & suicide running probably not the best exercise with all the confusion. Should have explained it better.
-great work by everyone!
-Flo is off til next mid week after turning 44 on Tuesday. Time to put the toes in the water and my ass in the sand with a cold beer in my hand.