A Marshall 40

Weather: 44 degrees and clear skies.

PAX:

  • FNG – Noah – Welcome!
  • Brickyard
  • IM
  • Woodchuck
  • Marshall – Happy Birthday
  • Samsonite
  • Cornwallis
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers

Thang:

Mosey

  • 40 – Narrow to wide squat
  • 40 – Bridge
  • 40 – LBC
  • 20 – Mericans

Mosey

  • Up 40 Down 40 Steps
  • 40 – Dips
  • Up 40 Down 40 Steps
  • 20 – Decline Merican (up one step every 5)

Mosey

  • Wall Sit (dropped down lower twice
  • 40 – KB Swings

Mosey

  • 40 – Overhead Clap
  • 40 – Moroccan Night Club
  • 40 – Cherry Pickers

Mary

  • 20 – American Hammer
  • 20 – Csit Flutter Kick
  • 20 – LBC
  • 20 – Crunchy Frogs
  • 20 – WWII Situps

Moleskin:

40 on a 4 count is a lot, it sounds like a lot and when you do it, it feels like even more. Mubblechatter on the amount of SSH in warmup – but no complaints about being cold so Q thinks it was appropriate. Q had to modify because of voters – he has some negative work in pull ups and rows coming up. Thanks men!

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