After a couple of beatdowns with Murph exercises being the focus, I decided to do something different but upon reflection maybe didn’t entirely move us in a different direction. At least the were in a different format and order! Here’s what we managed:
Warm up:
- Parking lot lap
- SSH x 20ic
- Windmill x 10ic
- Bean pickers x 10ic
- Hillbillies x 10ic
- IST x 10ic
- Apollo Slowmo x 10ic
- Perfect merkins x 10ic
- Mosey to grab two bricks per PAX
- Mosey to back retention hill
The Thang:
- Front to overhead brick press x 15ic
- Front to side brick raise x 15ic
- Wide to regular curl x 15ic
- Two arm row to fly x 15ic
- Just skull crushers x 15ic
- Mountain climbers x 15ic
- Makhtar N’Diayes x 15ic
- WW1 x 15oyo
- LBC x 15oyo
- Side crunch x 15oyo / ea side
- Squat/Plank jack ladder
- Brick merkin/plank walk – 1 PAX at a time completed the 11 brick merkin plank walk during the completion of the ladder
- Front to overhead brick press x 10ic
- Front to side brick raise x 10ic
- Wide to regular curl x 10ic
- Two arm row to fly x 10ic
- Just skull crushers x 10ic
- Mountain climbers x 10ic
- Makhtar N’Diayes x 10ic
- WW1 x 10oyo
- LBCs x 10oyo
- Side crunch x 10oyo / ea side
- Brick merkin plank walk
- Mosey back to flag
Moleskin:
Every year the beginning of the heat takes a little readjustment. Nice work to everyone pushing themselves and working hard. I tried to do something a little different from the same Murph exercises but my shoulders and legs felt a little burnt out from this one anyway.
Until next time,
Scarecrow
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