AO: Murph City

When: 11/01/2022

PAX:

Number of Pax: 5

Pax Names: Coco, Grimace, Harbor Freight, Rojas, Saluki,

Number of FNGS: 0

FNG Names:

QIC: Saluki


Warm-o-rama: .5 mile mosey. 10 Merkins. Sun gods & Michael Phelps. 20 squats.

The Thang:

.25 mile Mosey – 10 Box Jumps. 15 Step-ups Right. 15 Step-Ups Left. 20 Bonnie Blairs. (3 sets)

.25 mile Mosey to flag. Pick up coupon.

At top: 10 squirrels (Squat + Curl) & 10 Overhead Press. Run down to jungle gym. At bottom: 5 pull-ups & 5 burpees. (5 sets)

20 Plank Jacks. 20 Shoulder Taps. 20 Peter Parkers. 20 Mt. Climbers. 20 Merkins. 50 Swing Rows.

1 more min of curl & press. Another .25 mile mosey.

2 mins of bear crawls. 10 Merkins to finish.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee