Wild Turkey & Friends

Wild Turkey & Friends

Warm-up
Quick lap around the parking lot.

COP 1
SSH x 20
IW x 20
Good Mornings x 5
Mountain Merkins x 20

The Beast
(6 exercises at 6 cones, 6 rounds)
Round 1 – Bomb squats
Round 2 – Scorpion Carolina Dry-docks
Round 3 Bear crawl, big-boy sit-ups
Round 4 Backwards, Sister Mary Catherines
Round 5 Crabwalk, Low-country crab
Round 6 Burpees

Quick lap around the lot, err, not quite…

Jump drills
10 tuck jumps
10 side-split jumps
10 butt-kicker jumps
10 front split jumps
Rinse & repeat

Finish the lap

What time is it? Clock Merkin time! 12+1+2+3+4+5+6+7+8+9+10+11 =  HORRIBLE (This is second time I’ve q’d this and it’s crushed me both times.)

Gimme Shelter
20 dips
10 step-ups (each leg)
10 Mahktar N’Dyie
Rinse & Repeat

Protractor

The End. YHC on the take-out.

Moleskine
It was a pleasure to lead the boys of Thrive today. Union County came to party. I heard some chatter, but everyone was giving it their best effort. I was glad to have brought a few new tricks including the Beast and Mountain Merkins. Lord knows I’ve stolen, I mean been “inspired” by other workouts and qs. Keep posting and leading men. F3 works.