Burpess, Mirkins and Pull-ups. ‘nuf said

Burpess, Mirkins and Pull-ups. ‘nuf said

11 Men gathered under the cover of night for the first (of many) early morning frigid workouts in the shadow of Calvary Church.

THE THANG’

COT

 SSH x20

• • Burpees x5
• LBC x20
  • Burpees x10
• Imperial Walker x20
  • Burpees x15
• Carolina Dry Docks x20
  • Burpees x20
• Mirkins x20
  • Burpees x15
• Mountain Climbers x20
  • Burpees x10
• Dive Bombers x10
  • Burpees x5

Jog to Davies Park (.6 mile)

Along way:

 5 sets – Mirkins x20

Plank along wall near playground

Extend Right Arm to Wall.. hold for 20 secs. Add left arm for plank hold .20 sec. release

20 Mirkins

4 Sets of following:

• Pull-Ups x20
• Steps Ups/or Squats x20
• Dips x20
• Mirkins x20

Jog back to Calvary,

Along way:

 6 sets – Mirkins x20

Done.

 Please send prayers out to Mall Cop’s M’s best friend as she goes through a rough time in her life.