Total body workout with minimal running and some burpees


Standard: Omega, Soprano, and Kid Rock

FNG Benjamin Hepler

Warm Up: SSH 20X, Toy Soldier 20X, Apollo Ohno 20, side plank with reach under 20

The Thang:

Mosey

Peoples Chairs with variety on 1 leg and 2 legs along with air press 20x

Step ups 20, incline merkin 15x, single leg split squat 20, decline merkin 10x

Mosey to 4 corners 

corner 1 inch worm 10

side shuffle and touch pavement to next corner, inch worm with merkin 10

walking lunge to next corner, inch worm with merkin and squat 10

side shuffle and touch pavement to next corner, inch worm with merkin, squat and squat jump 10

walking lunge to next corner, burpees 10

Mosey to rock pile, squats 15x, curls 15x, shoulder press 15x, squat, curls, press combo 20

Mosey back to home base, then additional lap.

Mary:

W 15x, heels to heaven 15x, LBC 15x, Mason twist 15x, merkin time bomb 4-3-2-1, plank 1 min

Moleskins:

Goat thanks for taking the lead for a few mins, getting PAX started right at 5:30am, sorry I did not make it back from standard before start time since we ran at Kid Rock pace.

Overall, not much mumble chatter.

My side shuffle with touching pavement was called Bobby Hurley by Goat and Gorilla by Blackbeard (which I think is the correct name)

Pax thought the inch worm with merkin, squat, and squat jump was a burpee, good thing outlaw was not present.

We had to add an extra lap to get closer to the over and under of 1.7 miles, but still was under 1.7!

Glad to see Kotter, Yosemite back out in the gloom.

Outlaw we missed you.

Goat thanks for also taking us out in prayer.