10 men tested their strnegth and endurance for a pre-murph extravaganza!!
Wara a rama
50 SSH IC
15 IST IC
25 Ground Zeros-Plank When Done
20 MC
15 Cotton Pickers
The Thang!
Mosey around the entire St. Marks Facility-to arrive to the Pul up bars.
10 Pull-ups
10 Merkins IC
15 Pollo Onos IC
Run around the 1st median
Repeto 4 times…
Mosey to the block Pile
All in cadence
10 LC
10 HC
10 Full Curls
15 Bend over rows
10 Shull Krushers
15 Chest Press
Repeato
Next up the Grandma
Partner up
Partner 1: Plank on partner 2's feet, while partner 2 does the following.
All 30 second Intervals- 3 minutes total
Crunch
Stationary with arms crossed
hands up in front with Hands up
Arms out with hands down
Stationary with Arms crossed
Crunchs
Switch with partner and repeato
Merkin Time Bomb (7) down to (1) Boom!!
Mary
20 Low Flutter
15 Box Cutters
15 Dying Cockroach
Mole skin:
Thanks to all for showing up, it was an honor to lead these fine men!!
-Landline-