October 5th, 2017 By Sterling

Back on the grind. The requests keep rolling in for more and more burpees, so we aim to please.

Warm-up-
Side straddle hop
Imperial storm trooper
Hillbilly
Cotton Picker
Windmill
Merkins
Mountain climber
Super Man

Mosey to Burpee ladder-
From here the Q took the men on a mile(ish) run with stations along the way that included:
WWII sit-ups
Low slow squat w/ jump
Little baby crunch
Step-ups
Incline merkins
Decline merkins
Reverse lunges
Forward lunges
Bear crawl
High knees
Toy soldier
Knee-ups on the bar
…and of course, the infamous burpee ladder IN REVERSE (55 in all)

Mary-
Plank 1 min
V-up roll-ups
Plank 1 min
Low flutter
Low dolly
Plank 1 min

Announcements:
-Book study at Bojangles on Fridays
-10/14 beatdown chow down at Tradition
-Tradition AO t-shirt order (let Sterling know if interested)

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