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!!