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
- 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
- Lt. Dan: 1 Squat + 2 Lunges
- Up to 12 squats + 24 lunges
Run .25 Mile
- 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