21 men came for the challenge of the 30 degree gloom at Pullen Park for the 1st full Q by GM.

The Thang:

2 laps of  the Indian Run around the parking lot (passing 2 – Ruck pack)

Warm up –

SSH, Good Mornings, Knee Jumps, Imperial Walkers, LBC

Run to the North Parking lot for the Merkin circut (Repeated Twice)

  • Standard Merkin – 10
  • Wide Merkin – 8
  • Standard Merkin – 6
  • Military Merkin – 4
  • Diamond Merkin – 2
  • Partner slap Merkin – 5 each partner

Jacob’s Ladder

  • Run up the hill and start with 1 Merkin and we went up to 7 Merkin

Run to the center of the Park for our leg Circuit (Repeated Twice)

  • Squat – 19
  • Line jumps – (20 the left / right – 20 to the front / back)
  • Lunge Tuck – 18 (renamed by Au Pair the Tebow lunge)
  • Calf raises squat – 10

Divided into three groups (Repeated Twice)

  • 1 group sprinted  the loop around the playground
  • the other two groups planked it out

Stage workout (Repeated Twice)

  • Stage jumps – 5
  • Incline Merkin – 5
  • Squat hold – (till 5 cars passed by)

Ab workout (Repeated Twice)

  • In and Out’s
  • WW II
  • LBC

Great work today Men.  Thanks to our new FNG (Splat)

 

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