October 3rd, 2015 By Ichabod

Warm Up

• Mosey to the track
• Catch me if you can around the track two laps.  If you’re caught…
  • 1st person caught – 10 merkins
  • 2nd person caught – 10 SSH
  • 3rd person caught – 10 IW
  • 4th person caught – 10 Hillbillys
• Mosey back to parking lot and pick up a coupon and Deuce on the way

The Thang

Run the square with stations on each corner, and yes, we will sit in the water.

• Station 1 – Burpees
• Station 2 – LBC
• Station 3 – Squat overhead press with coupon (one session of straight leg deadlifts to get loosened up)
• Station 4 – Merkin

First rotation:  Station 1 & 3 = 10 reps  Station 2 & 4 = 1 rep

Second rotation: Station 1 & 3 = 9 reps  Station 2 & 4 = 2 reps

Continue pattern

Mary #1

Circle up. 1 person completes stated workout with coupon while others are in Mary.  Continue around the circle until everyone has done the workout

• Rotation 1: Workout: Overhead tricep curl  Mary: LBC
• Rotation 2: Workout: Curl  Mary: Plank
• Rotation 3: Workout: Overhead press  Mary: Russian Twist

Return Coupons

Mary #2

• Rosalita x 20
• Dolly x 20

Moleskin

• Nice to have a larger group this week, thanks for coming out.
• Deuce scared the you know what out of me hanging out by that booth after our warmup.  Thanks for the wake up call Deuce.
• I poured water out of my shoes when I got home.  Not sure they’ve dried out yet.  Hoping they don’t fill with mold and infect my feet next time I wear them.

Boondocks, TheGrove

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