September 20th, 2018 By Sizzlean

9 Manly Men joined me this morning for a head banging beat down that went something like this:

Warm Up
Tempo Squats
Invisible Jump Rope 1 minute
Abe Vigoda
Cotton Picker
IST

The Thang:

Hold a plank for 3:21 seconds during the song Bodies from Drowning Pool, when the song say’s bodies hit the floor all PAX do plank jacks, when the song counts all PAX do mericans.

Deconstructed Burpees
Station 1 – 5 Squats
Station 2 – 5 Squats, 5 Stump Jumers
Station 3 – 5 Squats, 5 Stump Jumers, 5 Merkans
Station 4 – 5 Burpees
Repeato X 2

Partner Up, 100 CDD While Partner Planks

Repeat Deconstructed Burpees X 2

Partner Up, 200 LBC While Partner Holds Legs 6″ off ground

Repeat Deconstructed Burpees X 1

Partner Up, 300 Squats While Partner Holds Al Gore

Mary
Howling Monkey
The W
Mason Twist

This Saturday workout at Mallard Creek, who will join me? Immediately after workout we head to Barista Craft for the Q Source Grinder led be yours truly form 8:30-9:00. October Q spots are W I D E    O P E N, Sign up, remember F3 is peer led and you are the peer!

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