July 18th, 2016 By Gump

3 Pax showed up to enjoy the great weather at MCP rather than breakfast somewhere else…Here is what followed,

Mosey to COP for warmup

• SSH X 25
• Merkin X 15
• Imperial Storm Troopers x 15

Mosey to the Hill at the end of the parking lot

• 7X1 ladder
• (Burpees@top and WW2 Situps on bottom
• Quadrophaelia going up
• Bear crawl going down)
• LBC in cadence while waiting – X 45
• Slow mosey to the bigger hill
• 5X1 ladder (25 Squat@top  and 25 Carolina Dry Dock on bottom)
• LBC while the PAX finishes

Mosey to the ridge/grab your rail(set of 3.)

• Inclined Merkin 
• Dips
• Declined Merkin
• Indian Run with 3 Merkins to the Rock Mine and grab a rock
• Biceps Curl X 25
• Dead Lift while waiting
• repeat 25 and another 25
• Shoulder Press
• Skull crusher while waiting
• repeat 25 and another 25

leave the rock beside the road and mosey to the playground

• 3 groups of 4,4, and 5 for 
• Pullup (15,12,10)
• Declined Merkin (15,12,10)
• Reverse Spiderman on the slide

As we near the clock , wrap up after second, mosey back to the rock

• Chest Press (25,25,30)
• Reverse LBC while waiting
• Put the rock back to the mine and mosey to the shade
• declined merkin X 15 in cadence

Mosey to Merry

• Scrappy – Low Flutter X 15
• Tomlin – Freddie Mercury X 15
• ONJ – JLoX15

Moleskin

As always great experience being with the brethren. Good to see F3 brothers from Texas (Tomlin), and Tinman(Bondocks).

Highlands

---