Today’s Pre-blast asked the question “what do you get crossing Orwell with a Steroid”….obviously a Q (Orwell only) who is mathematically challenged on several levels.
THE THANG
Warm Up courtesy of Steroid
SSHx25
Good Morning x20
Merkins x20
High Knees x20
Mountain Climbers x 20
Windmill x 20
Break up into three groups, or eight, possibly ten……..just find a station and put 3 PAX at it, then rotate through the 10 stations below:
Station 1: Stair Suicides up and down 7 Flights..this station is our timer
Station 2: Bench Dips till exhaustion…rest then keep going
Station 3: Squats
Station 4: Derkins on bench till exhaustion..rest then keep going
Station 5: Jump Ups till exhaustion…then step ups
Station 6: Merkins till exhaustion…rest then keep going
Station 7: Leg Lifts on bench till exhaustion…rest then keep going
Station 8: Erkins on bench till exhaustion…rest then keep going
Station 9: Balls to the Wall till exhaustion…rest then keep going
Station 10: Lunges till exhaustion…rest then keep going
Wet Mary
LBCs x20
Long Slow Flutter x20
Windshield Wipers x20
6 inch leg hold 5 count
American Hammers x15
COT
The MULE is coming Saturday October 5, 6am launch at Pullen Park.
Prayers for Navy Yard victims, flood victims and friend of CountryWide with back cancer.
Howard ended today’s site with another powerful Prayer
