South for the Winter

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