Run to the hospital:
SSH x 30
ISS x 15
Prisoner Squats x 20
Chucktown merkins x 10
Run to the fire pit with a quick detour to trespass on the maintenance ladder.
10 step ups each leg
1-Merkins x 10
2- Jump Squats x 10
3- Low flutter x 10
4- Chucktown merkins x 10
Bear crawl to center and back after each station – 10 smurf Jack’s in the middle
Run to the pull up bars, plank ladder
One person does 2 pull-ups while the rest plank
Repeato with 1 pull up and alternating arm planks
Brazilians x 15
Low flutter x 15
Freddie Mercury’s x 15
LBCs x 15
KGB twists X10
11 faithful gathered this hot humid sauna morning to receive a 3rd beatdown this week
Appreciate everyone’s participation, sounds like Tuesday and Wednesday were brutal
You can thank Charleston F3 for Chucktown merkins and smurfjacks, I had a pleasure of working out with those guys on Tuesday. There was a 72 year old in the Pax, which goes to show that age is only a number and as Indy said in the last BB you have to find ways to constantly challenge yourself.
Everyone have a safe and fun 4th! AMERICA!