Medley Mayhem

10 Stoners (that is fun to type!) met this morning for some Medley Mayhem

Disclaimer

Mosey to front of school
SSH x 20 IC

AYG to track a rear of school
Prisoner Squats until the 6 arrives

Mountain Climber – Merkin Medley IC
1 Mtn Climb 1 Merkin IC
2 Mtn climb 2 Merkin etc IC
1 to 5 (10 sec break) 5 to 1
Plank w/ hip flex/ext x10 IC

AYG to the Chuck Norris Memorial Enclave
Prisoner Squats until the 6 arrives

Burpee – Windmill Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ Leg side2side x10 IC

AYG to the Rock Pile (Cone of Silence)
Prisoner Squats until the 6 arrives

Bent over Rows – Bicep Curls Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ Arm ext/flex x10 IC

AYG to split rail fence
Prisoner Squats until the 6 arrives

J-Lo – Plank Jack Medley IC
1 to 5 (10 sec break) 5 to 1
Parnter up and AMRAP Curl UPs
(Spark Nut did like 100 or so of them!)

AYG to front of school
Prisoner Squats until the 6 arrives
Carolina Dry Dock – Squat Thrust Medley IC
1 to 5 (10 sec break) 5 to 1
Plank w/ Leg ext/flex x10 IC

4 thoughts on “Medley Mayhem

  1. Pharaoh Post author

    @Rolling Stone – Great to be back with the Stoners! I had a great time this morning and Tclaps for gutting out those super sets!
    I encourage all of you to be strong in your faith – share it boldly and please keep the family of Jelly Bean in you prayers as they enter into surgery for their son.
    Pharaoh

  2. WaterBoy

    Always good to have you out Pharoh. Way to bring the beatdown and the message. I always look forward to hearing the COT when you lead.

    1. Stretchy

      I second that.
      I reached into the cabinet this morning and I thought why are my shoulders so sore…thanks to pharoah
      BTW you didnt leave out any pax

  3. Sugar

    I third it. I can’t straighten my arms or bend them. Ok mostly my fault, I’ll pick a smaller rock next time. Still, all said, I do look forward to a Pharaoh workout. And looking forward to the Next!

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