The F3 Shovel Flag was planted and 16 men decided they needed to improve their body and minds with a large, painful helping of The Maul. Here’s what we did.
The Thang:
COP:
SSH X 20
IW X 20
Merkins X 20
Mountain Climbers X 20
Run to the Rock pile at the bottom of the Murderhorn, upright rows to wait for the six.
Everyone Grab a rock and Curls X 20, Squat X 20, press X 20
Run to the top of the Murderhorn, merkins to wait for the group and Burpees X 10 OYO
Run to the Rock pile at the bottom of the Murderhorn, upright rows to wait for the six.
Everyone Grab a rock and curls X 20, Squat X 20, tricep extensions X 20
Run to the top of the Murderhorn merkins to wait for the group and Burpees X 10 OYO
Run to the wall on the back of the movie theatre for Wall work – Donkey Kicks X 30 OYO; People Chair with press X 30; Balls to the wall press X 10
7s with backwards run up the hill – Burpees at the top squats at the bottom; Backwards bear crawl up the hill with Carolina Dry Docks X 5 at the top.
6MOM – Flutter, Dollies, Rolsalitas, Heels to heaven, Bicycles
COT
Moleskin:
The weather was perfect for the Murderhorn. The legs got a workout today.
Great work by everyone today. It was a please leading the men in The Gloom.
Announcements:
Bring your old shoes to The Maul to donate to Charlotte Rescue Mission.
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