DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey ½ mile
Warm Up:
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Calf Stretch
- Merkins x 10
- Mountain Climbers x 10 IC
The Thang:
- Run .1 mile + 10 Merkins x 3
- Run .1 mile + 10 Bobby Hurleys x 3
- Run .1 mile + 5 Burpees x 3
- Run .1 mile + 10 Dry Docks x 3
- Run .1 mile + 10 Speed Skaters (2 is 1) x 3
- Run .1 mile + 10 Merkins x 3
Ab Web
- 1 Big Boy Situp
- 1 Flutter IC
- 4 Merkins
- Increase by 1 on the situps and flutter but keep the Merkins at 4 until you get to 10 Big Boy Situps, 10 Flutters IC, and 4 Merkins
Still some time left
- 10 Hip Dips on each side
- Run .1 mile
- 10 Hips Dips on each side
- Run .1 mile
- Hear a train in the distance, 1 minute left…. Burpees for a minute
Done!
Name O Rama
Great job taking us out Nails!
MOLESKIN:
Great workout, thanks for the WOD suggestion Smithers.
Saw a flyby of Fuse Box during out workout today and some other guy I’ve never seen in our neighborhood, ever.
Keep perspective in mind this week gents.
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