6 men rose to beat the weather and get stronger this morning.  Circle up, who has the Q?  YHC will take it.  The workout went like this….

Warm-O

• 25 SSH IC
• 10 Imperial Squat Walkers
• 15 Toy Soldiers
• 15 Windmills
• 15 G’ma Maters

The Thang

• To the track, wait, it’s locked, audible to the Pull Up Bars
• 5 rounds of The Murph OYO – 5/10/15
• To the back gate of the track, it’s open, let’s goooooo
• 4 quarters – stop each 1/4 of a lap and perform an exercise
  • Lap 1
    • 10 Lunges each leg
    • 10 Merkins IC
    • 20 Low Flutters IC
    • 5 Burpees OYO
  • Lap 2
    • 10 Side Lunges each leg
    • 10 DW Merks IC
    • 20 Low Dolly’s IC
    • 5 Burpees OYO
  • Lap 3
    • 10 Front/Back Hops over the wat line
    • 20 HR Merks OYO
    • 20 WWI’s OYO
    • 5 Burpees OYO
  • Lap 4
    • 10 Side To Side Hops over the wat line
    • 10 Decline Merks IC
    • 20 Freddie Mercs IC
    • 5 Burpees OYO
  • Back to the pad

Mary – sprinkled in at the 3/4 each lap

Reflection:  Ezekiel 36:23 – I will show the holiness of my great name, which has been profaned among the nations, the name you have profaned among them.  Then the nations will know that I am the  Lord, declares the Sovereign Lord, when I show myself holy through you before their eyes.

MC – BB name compliments of Sparrow’s M who commented at his 170th rep “those don’t look like squats to me”.  Show to know!

Pleasure to lead these fine me.  Namaste, Bertha