warm up:
ssh 50x, Apollo Ohno 20, windmill 10x, ist 10x, 5 burpees
the thang:
each pax on their own parking spot line
5 merkins, plank to other side, 5 merkins, repeat for total of 20 merkins
10 squats, gorilla side lunge, 10 squats, repeat for 40 squats
mosey to 10 stations some with props
alternating arm battle rope slams, curls with 35lb kb, shoulder press with 30lb kb, skull crusher with 25ln kb, incline merkin, step ups, decline merkin, 1 leg split squat, merkin, squats
1 round at each station, count was on the 50 alternating battle rope
mosey to pull up bars
each pax with their own pull up bar, 3 pull ups shimmy to other side 3 pull ups, shimmy back 3 pulls, shimmy to other side 3 pull ups
dips 10x, jump squats 10x
repeat pull up, dips, jump squats with half reps
mosey to bridge
all pax plank on bridge, take turns bear crawling to end and back
mosey to homebase
mary:
around the circle with pax choice of various Mary exercises
moleskins:
a little switcheroo with auto and I. Auto had the Q at MMM
it was great to see some of the regulars at Arnie’s and some of my mmm regulars joined me also
what kb’s at arnie’s? Yes, i had some props with kb and battle rope
Kid Rock kept asking to go to the bridge so I added the bridge plank-bear crawl series
uncle Rico was running to fast so the speed bump slowed him down
Boar hog and his scent sniffing dog, Hurley (tripper), thought we were missing a pax back at bridge, but we were all accounted for
thanks to the pax that helped with the Mary exercises
auto thanks for the opportunity to Q at a great AO