November 6th, 2017 By Slappy

Beautiful day today for a nice workout. No falling for me this week durning the run. Glad to see seven men doing the right thing on Monday morning. I thought Gump was not going to make it after an HC the night before but he pulled in just after the SSHs so all was business as usual. Sorry

The Thang:

Run around the loop

15 SSH

15 cotton pickers

15 windmills

15 squat press run to the pull-up bars five reps

10 squat press run to the pull-up bars five reps

5 squat press run to the pull-up bars five reps

1/2 merkin ladder 1-10

-Lawn mowers

-Curls

-Tricep extension

-Goblet squat

-Lunges

-Snatch

-Overhead press

-Kettle bell swings

-Suitcase hop

Circuit (one round)

Group 1 – Burpee’s

Group 2- farmer carry around the loop

1/2 Merkin ladder 10-1

Repeat above excercises

Marry:

The “W” x15

Pretzel crunch x 50 IC

 

Highlands, Mettle

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