The Thang
Warm Up:
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SSH x 15 (IC)
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IST x 10 (IC)
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Windmill x 10 (IC)
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Stretch middle, right and left
Workout:
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Mosey to DUMC, pair up and pick a paver
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Partner 1 runs to the dumpster and back, partner 2 executes the exercise
The Spartacus:
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100 merkins
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100 WW2 sit-ups
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50 burpees
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100 modified burner with paver (curl, shoulder press, skull crusher)
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100 peter parker/parker peter (all 4 moves = 1 count)
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100 mason twist with paver
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100 scorpion CDDs
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100 squats with rock
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100 single leg LBCs
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100 chest press (with low flutter)
Return to the green for one quick round of Mary:
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Heals to Heaven x 25 (IC)
Moleskin:
Welcome FNG Mark McDowell
FNG2 = Bedbug
FNG3 = Heister
FNG4 = Freddy Krueger
FNG5 = Aggie
FNG6 = Slinger
You vs. you workout which reduced mumblechatter, except for Jazz Hands’ rebel yell
Total Miles: 2.0
Average Heart Rate: 140 bpm
Total Calories: 516