AO: Murph City

When: 09/14/2021

PAX:

Number of Pax: 6

Pax Names: Barbossa, Butterfly, Driftwood, Oracle, Saluki, Scotchguard,

Number of FNGS: 0

FNG Names:

QIC: Saluki


WARM-O-RAMA

.5 mile Indian Run: 5 HR Merkins before running to front

50 SS Hops

.5 mile Indian run: 10 Squats before running to front

THE THANG

  1. Chest: Merkins
  • Plank position. Move sideways to right 1 parking space. Do 1 merkin. Back left to original parking space. Do 1 merkin.
  • Move 2 spaces right. 2 merkins. 2 spaces left. 2 merkins.
  • Increase until at 5 & 5 merkins.

Run .25 Mile

  1. Lt. Dan: 1 Squat + 2 Lunges
  • Up to 12 squats + 24 lunges

Run .25 Mile

  1. Legs & Back Circuit: 2 rds
  • 10 Mac-Tar Merkins
  • 20 Peter Parkers
  • 30 Swing Rows
  • 40 Squats
  • 5 Pull-Ups between each exercise

1 Min Bear Crawl to finish

Leave a Comment

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

F3 Cherokee