Warm up with Easy:
SSH 15X
IST 15X
Windmill 15X
Cotton Pickers 15X
The Thang with Omega:
Mosey to rails (1 pax per section of rail)
Australian pull up 5 then shimmy "not sure about spelling" to the right 5 more, shimmy left 5 more (15)
Decline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)
Jump Squats 15
Mosey to 2nd set of rails (a little tighter at this location since each pax did not have their own section)
Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)
Incline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)
Jump Squats 15
Mosey to the playground
Pull ups 15
Regular Merkins 15x
Squats with side lunge across BB court and back
Mosey to 3rd set of rails
Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)
Decline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)
Jump Squats 15
Mosey to rock pile
Bent over rows with rock 15x
Chest press with rock 15x
Squats with 15x
move to the rock to your right (Kid Rock was at the end so had a long mosey to his rock)
Bent over rows with rock 15x
Chest press with rock 15x
Squats with 15x
Return rocks
Mosey to railing that we started with
Australian pull up 5 then shimmy to the right 5 more, shimmy left 5 more (15)
Incline merkin 5x then shimmy to right, 5x more, shimmy left 5x more (15x)
Jump Squats 15
Mosey back
Mary with Easy
Parker Peter 10x
Peter Parker on elbows 10X
The W 15X
Heels to heaven 15X
Moleskins:
My preblast mentioned that it would be easy so I had Easy co-Q, it started with Easy and ended with Easy, thanks brother!
The murph is one of my favorite workouts so I wanted to make sure that we are working our Murph muscles mid month. Since it was the 15th, I kept reps at 15.
Kid Rock and Special Sauce missed each other so much, they could not stop touching each other during the shimmy on the rail. Keep your hands to yourself!
There was some serious odor by the 2nd set of railing so we definitely skip that rail on the way back!
Hippy thanks for allowing Easy and I to Q and thanks for all PAX that joined us!