July 9th, 2016 By Colonel Mustard

3 Men joined in the early gloom prior to the gates opening at #MCP

SSH
IST
Merkins
Squats
Cotton Picker

Mosey over to the Rock Pile and grab a rock

Mosey with rock toward the playground

Stop #1
Derkins on Fence Rails (bottom, middle, top)
Rock curls
3 sets

Derkins on Fence Rails (top, middle, bottom)
Tricep Extension with Rock
3 sets

Stop #2
Anchored Sit Ups
Rock Press
4 sets

LBC
Squats with Rock
4 sets

Stop #3
Rock Pullover
Skull Crushers with Rock
4 sets

Squat with Rock Overhead Press
Run 1st tree, 2nd tree, 3rd tree
3 sets

Mosey to Picnic Area

Inclines Merkins
Sep Ups
4 sets

Mosey with rock back to rock pile

Drop rocks and Mosey to Parking Lot for MARY

Low Dolly
Merkins
Reverse Crunch
Carolina Dry Dock
Low Flutter
Wide Merkins
Mason Twists
Diamond Merkins
Pretzel Crunch

Moleskin:
-Thanks for joining me this morning. Always a better workout with other men at your side.
-Enjoy the rest of the weekend with your families and keep the families that lost loved ones over this week in your prayers.
-I am out of town the next three weekends so if anyone wants to pick up an early workout then go right ahead

Highlands

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