Mosey around Paininsula AO with nonstop full body workout


Also Spaulding not on site

Warm Up:

SSH 20X, Jump Lunge 20, IST 20X, Jump squat 20X, TS 20X

The Thang:

Mosey to corner Merkins 20X

Mosey to corner Squats 20X

Mosey to park entrance Scorpion Drydock 20X

Mosey to parking spaces, plank walk back and forth with 20 merkins

Mosey to park playground 10 pull ups, 20 dips (repeato)

Mosey back to parking spaces, plank walk back and forth with 20 merkins

Mosey back to entrance Scorpion Drydock 20X

Mosey to corner squats 20X

Mosey to firestation Merkins 20X

Mosey to rock pile, all PAX select rock, mosey to firestation parking lot

Rock press 20X, move 1 to your left, Squats 20X, move 3 to your left, skull crushers 20X, move 5 to your left low curls 10X, high curls 10X, full curls 10X, move 5 to your left (back to your rock) squat, curl, press, skull crusher 15

rocks back and mosey back to home base

Mary:

Merkin time bomb 5-4-3-2-1

Rosalita 20X (outlaw)

W 20X (Moby dick)

Crunchy Frog (stromboli)

Low flutter 20X (hacker)

dying cockroach (Yosemite)

Moleskins:

Grenade took Outlaw spot of being form police

Outlaw wondered if Grenade mowed his lawn with his lime green sneakers

Goat did not like Ninja pointy rock which hit in a delicate place during curls

Pax were impressed on how I got them back to the rock they started with.

6 ran the standard: Omega, Outlaw, Moby Dick, Stromboli, Hacker, Yosemite also called Mary exercises to work on our six pack.

Goat thanks for taking us out in prayer and Outlaw thanks for the opportunity to Q.