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

 

 

 

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