9 strong posted for Mary this morning and here is how it went down.
Warm up = stretch it out baby !
Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups
Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats
Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin.
Pull up bars : 3 sets of 5 pull ups pax does situps in between
Native American run back to the flag
Ring of Fire all together – Chuck Norris style.
Way to work guys – it was a beautiful morning – thanks for letting me lead! As always I enjoyed the early morning mumble chatter 🙂
Thoughts with Slippin Jimmy today – hope it all goes well my man – Thoughts with everyone associated with UVA after this terrible tragedy . Forest hill loops Friday after thanksgiving come on out if you are in town. Big shout out to Anthrax for knocking his huge run out last weekend and props to TYA and Shakedown for running along with him and supporting him.
Go make it a great day fella’s – see ya’ll in the gloom !
