11 on hand for my first Q of 2017 and a stroll around West Millbrook. Some ladyfriends were none to happy to see us on the track, but this is Superstar’s beat, so deal with it ladies. No FNGs, but a welcomed surprise to have Epoxy on this side of the tracks. There’s too much chatter about the baby blue basketball empire, so let the beatings begin.
Jog to track
- clear a path for disgruntled ladies
- SSH
- one single merkin burpee
- Good mornings
- 2 double merkin burpees
- Hillbillies
- 3 triple merkin burpees
- Nipplers
- Merkins
Over to track – partner up
- partner 1 lunge walk while partner 2 runs a lap in the opposite direction until he meets partner 1; flap jack and continue until a full lap of lunge walk is completed (each partner ultimately runs 3 laps)
- one more lap together – Indian run
Over to bench
- Erkins x 15
- Dips x 15
- alternating right-left stepups
- Derkins x 15
- 4 quadruple merkin burpees
- Erkins x 15
- Dips x 15
- alternating left-right stepups
- Derkins x 15
- Erkins x 15
- Dips x 15
- alternating left-right stepups
- Derkins x 15
Over to baseball field
- People’s chair
- run to outfield fence and back
- one-legged (right leg) people’s chair
- run to outfield fence and back
- one-legged (left leg) people’s chair
- 5 quintuple merkin burpees
- BTW
- run to outfield fence and back
- BTW
- run to outfield fence and back
Head to parking lot
- 6 sextuple merkin burpees
- clear a path for disgruntled ladies drive out
- plank sets
- Mary
- 7 septuple merkin burpees
- spine relaxer
Find a way to shine your light today; branch out to a new site that you haven’t tried yet; introduce an FNG to F3.
Grady took us out.
