10x PAX this morning stepped up big. The other 125 or so, no-show PABs, must have been scared about another Myrtle Q. Rightfully so PABs, rightfully so. My goal this morning was to workout your soul.

Warm Up:

  • 25x Side Shuffle Hops
  • 6x Sir Fasio Arm Circles forward
  • 6x Sir Fasio Arm Circles backward
  • 6x Windmills
  • JACK WEBBS!!! 10 to 1, you know the drill

Jog over to a railing:

  • 13x Australian Pull-ups
  • 13x Irkins
  • 13x Australian Pull-ups
  • 13x Irkins
  • 13x Australian Pull-ups
  • 13x Irkins

Jog over to picnic tables:

  • 13x Dips
  • 40x Left/Right Step Ups
  • 13x Irkins
  • 20x Jump Ups
  • 13x Dips
  • 40x Left/Right Step Ups
  • 13x Irkins

Jog over to a hill – 2x partner carries.

Jog over to the stadium:

  • 1x prisoner squat jump
  • 10x Dips
  • 1x prisoner squat jump
  • 10x Diamond Merkins
  • 1x prisoner squat jump
  • 10x Dips
  • 1x prisoner squat jump
  • 10x Derkins
  • REPEAT!!!

Jog to baseball field. Ran the bases 4 times total. Run to 1st, Left Shuffle to 2nd, Right Shuffle to 3rd, run backwards to home. Recover with 10 count Balls to the Wall. REPEAT!!! High Plank Hold for next 10 count. Next 2 times base running involved Karaoke instead of Shuffle, with 10 counts of Chillcut and High Plank Hold.

Jog to Tennis Court. Burpee Suicides. Run to mid-court, 3 Burpees, run back, run full court, 3 Burpees, run back. REPEAT!

Jog to Picnic Area for some table Mary.

  • 25x LBCs
  • 10x Dead Leg Lifts, 2x
  • 25x Russian Hammers

COT

  • Blessed our bodies were able to feel this pain.
  • Something about a GoRuck, and doing a GoRuck Challenge.  Sounds like a rucking good time.
  • Myrtle has 48 hours to deliver a backblast.  He’s obviously a better participant leader than a writer.

 

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