How about a little Murderhorn and some Rocks

24 or so men stepped into the Gloom to get a bit stronger and faster this sweaty a.m.

The thang….

5:30 lets go. Circle up in front of the theater and get disclaimed.

Next the warm up (all in cadence of course)

25 – SSH

10 x Merkins

15 x IW

10 x Windmills

Good enough… Head to the top of the murder Horn.

Run down on the left side and stop for 10 merkins at each street light. Gather up for some Mary.

Next head to the rock pile by the playground. Pair up and pick your rock judiciously your partner will be running to the park doing 10 pull-ups and back.

3 sets 1. curls 2. overhead press 3. tricep extensions

Plankorama while waiting for the 6.

Head over to the park for some more upper body work.

Everyone grab a seat for some dips, planks, derkins and what the heck maybe some step-ups.

Next we head back to the bottom of the murderhorn.

10 merkins at each light on the way up. push yourself hard. if you are in front do 15.

Everyone end together with 10 merkins in cadence.

Back over to the launch point for some Mary. That’s it.

Moleskin..

It was great leading so many men. Everyone did a great job pushing themselves today. I appreciate the effort. There were a few things I noticed. 1. The Harris Teeter has to Hate F3. I know of at least 2 men today who had to make pit stops today. Also, Goonie does not have good form, I think it is due to his soccer arms, he is a runner now if you didn’t notice.

Announcements:

Need for Speed is visiting SOB land in September. We need a good crew for both Chairs.

This weekend Need for Speed will be at the Morrison Y from 6 – 9. Come out and talk to people share F3 and Speed for Need.