Phantom, Ambassador, black sheep in attendance from MECA – thanks for coming over men.
Warmarma: Lap around the lot stopping to do some of this:
SSH
Squats
Cotton pickers
Merkins
The Thang:
20 KB Swings
20 quarter turn jump squats
SPRINT
20 overhead press
12 burpees
SPRINT
15 merkins
10 Curls IC
SPRINT
10 Tater swings
5 burpees
SPRINT
Repeato with a few changes
FIrst sprint we did suicides with a burpee at each stop
for the 5 burpees, we did the burpee with a merkin and up and SSH and then 2 and then 3, etc to 5
MOSEY down to pull up bars
10 pull ups
20 squats
run 100 yards
15 merkins
run back
REPEATO
Run back to the KB's
20 KB presses
20 Low flutter with KB press (Caboose wanted to get on the gorund and get wet)
10 shoulder press
Suicide burpee run to 3 levels
Recover Recover
Moleskin:
- Thanks to 3 MECA men for coming our way to a Dragonslayer workout with KB's, hope you enjoyed it
- We have some Q's lined up for the month and always looking for more to get on the calendar
- All in all, we stayed dry until Caboose wanted to get on the wet ground for some Mary
Enjoyed it guys, till next time,
Bam Bam