+Warhog who I can't find on the site.
we took a lap to the back corner for warmup and an early sweat.
- 25x ssh
- 10x IST
- 10x Toy soldier
- 10x slooooooowwwwww windmill
- 15x mountain climber
- 10x merkins
all in cadence
before moving around the AO, we hit the pull-up bar for 10 pull ups
a quick run to the front of the church at the stairs…
- bear crawl up
- 10x merkins
- run down
- 15x LBCs
- 1 min people's chair
3x
a short jaunt to Cooperhead Mountain…
- quadraphilia up
- 10x diamond merkins
- sprint down
- 10x side LBCs
4x
down to the circle of pain…
- hold the plank while everyone sprints the circle
- and them some other exercises care of Nitestick
mosey to the school front…
- people's chair and air press
- 15x Muhammad Ali's
3x
Balls to the wall for 30 seconds and Mary to bring us home. Oh and 5 burpees to finish.
2.5 mikes covered, 900 calories burned.
good work men: