Also in attendance – Red Card
Warmup
SSH
MC
Alot of stretching for what's to come!
The Thang;
Grab a Paver
Curls – 20 Incadence – Merkins – 10 OYO
Curls – 15 Incadence – Merkins – 8 OYO
Curls – 10 Incadence – Merkins – 6 OYO
Curls – 5 Incadence – Merkins – 4 OYO
Run to Dumpster and Back
Repeat above for Skull Crushers, Bench Press, Bent over Row
Mary
Same format as above
LBC, Merkins, Run
Low Flutter, Merkins, Run
High Flutter, Merkins, Run
Mosey to Pull-up Bars
5 Pull-ups run to Bench 15 Dips
Repeat counting down on Pull-ups (5,4,3,2,1) but maintain 15 dips.
Needed more Merkins so Mosey to Hill
Bear crawl doing Merkins on the clock. In the middle of hill 5 Merkins at each quarter of an hour with 5 squats at top of hill.
Still not enough Merkins; according to Hipster;
Mosey to blacktop for another round of Mary and Merkins
Needed to test to see if anyone had any arm strength left so a 10 count of "balls to the wall" followed up with sitting air presses.
Mosey back to green
1.5 minutes left so Merkins OYO till the bell….Q counted 23 more Merkins!
Over 200 Merkins today!
Great work boys!