July 7th, 2017 By Sparky

We had 9 men show up to finish the week right. Unfortunately, we lost one of the pax before the workout started as nature was making an urgent call! So eight of us headed out to get things going.

Warmarama

• SSH x 20
• Tempo Merkins x 10
• MC x 20
• WM x 20
• CP x 20

The Thang

Circuit around clubhouse with 4 pain stations

• 1st station (clubhouse entrance on Hillspring), 20 power lunges, 5 burpees, mosey to station 2
• 2nd station (wall on corner Hillspring/Northgreen), 20 derkins, 5 burpees, mosey to station 3
• 3rd station (corner Northgreen/Linksland), 20 scorpion dry docks, 5 burpees, mosey to station 4
• 4th station (patio behind clubhouse), 20 WWIIs, 5 burpees
• Repeato for 2 rounds

From clubhouse mosey down cart part to #9 tee.

Stop once for 25 LBCs and stop again for 20 squats.

There was mumble chatter about the big hill around the corner of cart path, so that’s where we headed.

Start at bottom of hill for some ladder action.

Complete 10 Diamond Merkins and sprint to top of hill for 8 Wide Merkins

Back down hill for 6 Diamond Merkins and sprint to top of hill for 4 Wide Merkins

Back down hill for 2 Diamond Merkins and finish with sprint up hill.

Mosey back to #9 tee for 20 ISWs, mosey toward clubhouse and stop for 20 Freddie Mercs.

Mosey to cart garage wall, balls to wall followed by 10 Monkey Humpers, repeat for 3 sets

Mosey to Mary

Mary

• Crunchy Frog
• Rev Crunch
• W
• Low Flutter

Mole Skin

• We missed you this morning Spectrum. You get an A for effort though (getting out of the fart sack and actually making it to the AO).
• Speed for Need is tonight in Concord. PLEASE READ EXIT 54’s DAY ZERO PreBlast: http://f3nation.com/2017/07/07/preblast-speedforneed-f3-meca-concord-streetlight-5k-day-zero/
• As always, it’s an honor to lead this group. Have a great weekend men.

Skywalker

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