NO Complaints at the Foundry this AM!


Warmarama:

Mosey to back of lot

SSH

3 Merkins

Run to other side of parking lot and back

Carrot Puller

3 Merkins

Run to other side of parking lot and back

IST

3 Merkins

Run to other side of parking lot and back

Mountain Climbers

3 Merkins

Run to other side of parking and back

The Thang:

5 pull ups

5 burpees

10 Squat Jumps

Run around 2nd island

8 pull ups

10 burpees

15 Mountain Climbers IC

Run around 3rd island

10 pull ups

15 burpees

20 Squat Jumps

Run around 4th island

14 pull ups

20 burpees

25 Mountain climbers IC

Run around 5th island

 

Line up back of parking lot

5 Merkins in Cadence (elbows in)

run to 3rd island

10 dips in cadence

run back

10 plank jacks IC

5 merkins IC (elbows in)

run to 3rd island

10 15 dips in cadence

15 mountain climbers in cadence

rocky balboa (to touches on curb) 15 IC

3 burpees

run back to back of lot

15 Man Maker Mountain climbers IC (Spiders?)

10 merkins IC

20 mountain climbers in cadence

run back to 3rd island

20 dips in cadence

Rocky balboa to 15

5 burpees

run back

Grab a rock

10 pull ups

20 Low flutter with chest rock press

flapjack 

repeato

Burpee suicides to each island with a burpee at each stop

got about half of that in.

Recover Recover

 

  • Enjoyed it today men!
  • Thanks for everyone working hard, no complaints at all and no 'suggestions' on other workout ideas during the workout.  (Insert sarcasm)!
  • Honestly i did do some modifying and tried to get a little flavor for everyone after hearing i only know 2 exercises, so tried to expand today (a little)
  • MOST importantly is to commemorate those who served and GAVE IT ALL for our freedoms.  It's not just a 3 day weekend.
  • check out Don ho for Speed for need fo donations, great cause!
  • Thanks for coming out today…not used to such big numbers so had to adjust a little on how we did things
  • Be safe this weekend and enjoy!

Bam Bam

 

 

 

 

 

Circle up for Mary