March 2nd, 2019 By Wormburner

I rolled up @5:15, and God listened to my no rain prayers. The temperature was in the low 50s, just right for the Wormburner beatdown.

Disclaimer

I look like a professional, but I am not. F3 and Wormburner are not responsible, workout at your own risk.

Warm Up:

• Long Mosey/Sprint around Tarris Teeter parking Lot.
• The Windmill X 20
• Side Straddle hop X 20

Thang:

We rotated between the following workout stations. The tire-flipper was the trigger for rotation, we rotated stations as the tire-flipper completed flipping (flipped from one end of the parking lot to mid-parking-lot, then back to the other end) . We got through 2 rotations, with a long Mosey/Sprint in between:

• Tire Flip
• Tire Decline Merkin
• Triceps Extensions
• Kettlebell Upright Row
• Jump Rope
• Burpees
• KB bicep curls
• KB Swings
• KB upright row

Mary:

NO Mary after this beatdown.

COT:

prayers for everyone, peace in the world, and great Wormburner friendly weather.

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