Warm up: SSH 30x, IST 30x, alt lunge 30, windmill 30x
Suicide runs: with 5-10-15 merkins, 5-10-15 jump squats, 5-10-15 burpees
Zipper with blocks (staggerd mekins and reg merkins with plank walk down the line of blocks)
Pull up 5, shimmy to other side 5, shimmy back 5
run one lap
Pull up 5, shimmy to other side 5, shimmy back 5
Zipper with blocks (staggerd mekins and reg merkins with plank walk up the line of blocks)
block shoulder press 15x, wide fly raise with bricks 15x, front raise with bricks 15x, carolina dry dock 15x
run one lap
block squats 15x, alt lunges with bricks 15x, jump squats 30
skull crushers with block 15x, kickbaks with bricks 30x, dips 15x
run one lap
block curls 15x, wide curls with bricks
block chest press with low flutter 15x, flys with bricks 15x
put blocks and bricks back and mosey back to homebase
Mary:gnarly goat mobility minute stretch, blackbeard susan summers 30x, toxic (cant remember his exercise), titan glut bridge 15x, rocket plank
moleskins:
Soprano was late again but still someone was even more late, TITAN
I heard alot of BS calls especially from the master Q, Toxic andhe also cheated a litte on the runs
Titan did not like when i swithed legs on the tricep kickbacks for another 15x
Goat got confused on the pull ups, check out his pick on twitter!
Soprano was strong on the pull ups bars, it must be because he is Italian!
Blackbeard coached Rocket into taking his time on his Mary exercise so that Soprano would not get a chance!
Thank you Toxic for allowing me to Q and thank you for all that came out in the cold weather!