Not sure ’cause I wash once a month whether I need to or not.
Run to the Bank Downtown and circle up
Warm Up:
- SSH x 20
- GM’s X 10
- IW’s X 20
- WM’s x 10
- MC’s x 20
The Thang:
Run to the Police Station and start at the bottom of the path
- Bear crawl and run back
- Partner up for a Partner Carry up the path. Run back to the start and flapjack
- Lunge walk halfway (up to the bridge)
- Wheel barrow with partner across the bridge. Run back to the start and flapjack
Run to the Parking Deck
- Indian Run up the parking deck and go down the stairs back to the first level
- Up the parking deck once more jog on the flats and sprint on the inclines then down the stairs back to the first level
Jog to the rock pile and pick up a heavy rock
- Curls x 8
- Tricep Extension x 8
- Shoulder Press x 8
- Bent Over Row x 10
- Rock Merkins x 8
Return the rocks
- Indian Run back to the church and meet up with IR Banjo and Cee-lo
Mary – Dealers choice
- 6″ leg hold with a 10 count around the circle
- Box cutters
- American Hammers
- WWII Sit up’s
- LBC’s
- Dying Cockroach
- Freddy Mercury’s
- Reverse LBC’s
- Chill Cut with a 5 count around the circle
- Merkins
COT
Guest Q from Durham tomorrow at Danger Zone
BOM
YHC led us in prayer
Bartman gets EC for carrying the rucksack for the whole work out!
A pleasure as always men! Ya’ll have a good one!
