WARM UP
THE THANG
Sally-Merkins (Hand Release)
Move behind cars
Wheel barrow up the parking lot (Alternating with partner)
Crawl bear back down
Plank until failure
Move to front of gym
Freddy Mercury 20 IC
Reverse Crunch 20 IC
Flutter Kick 20 IC
American Hammer 20 IC
Move behind the gym, and grab a block
Wall Sit 2 Min
Chumba Wumba – Block Presses
Ball to the Wall – 1 Min (give or take 59 seconds)
Curls 20 IC
Skull Crushers 20 IC
Rows 20 IC
Merkins 5 More
Return block and move to pull up bar
5 Pull ups – Squats while you wait
5 Pull ups – Carolina Dry Docks while you wait
5 Pull ups – Reverse plank while you wait
Move back to launch pad, crawl bear up the stairs
Wheel barrow up the parking lot (Alternating with partner)
MARY
REFLECTION
A man with no legs was asked how he stays so positive given his difficult situation. He response "How do you remain so negative with yous"
Be grateful for what you have