4 warriors showed up for Ground n Pound this morning in the South land. Here’s the run down:
THE THANG
- Warmup COP – SSH 20x, Mountain Climber 20x, Merkins 10x, Squats 20x,
- Mosey to Football Field
- Dirty MacDeuce
- Set 1: Diamond Merkins – Alternating Lunge – WW2 Situp
- Set 2: Wide Grip Merkins – Precision Squat – Dolly
- Set 3: Standard Merkins – Jump Lunge – Heels to Heaven
- Set 4: Military Merkins – Split Squat – Leg Raise
- Windsprints – down and back 2x
- Mosey to playground
- 11’s – Set 1 – Jump Ups & Derkins
- Mosey to top of playground
- 11’s – Set 2 – Step Ups & Irkins
- Mosey to parking lot
- Burpee Countdown 10-9-8-7-6-5-4-3-2-10 SURPRISE!
- Mosey around parking lot
- Split into 2 groups: Group 1 sprint around lot, group 2 AMRAP, then flapjack
- Merkins
- Precision Squats
- Mary – Russian Hammers 20x, Rosalita 20x, Flutter Kicks 20x, LBCs 20x
COT
NAKED MOLESKIN
- 3 year anny convergence on 3/7 at Pullen – 0645
- Nice work fellas!!
