Pax: Cornwallis, Cougar, Square, Dr. Porkchop – Q

Weather: pants during freed to lead, shorts during the beatdown kind of weather

Warm Up: SSH, Weed Picker, Kick with a Twist, Arm Swing

Mosey around parking lot, grab a rock and leave it in the middle of the parking lot.

Lunge walk, duck walk, walking hamstring/quad stretches

The Thang:

Sprint across the parking lot, walk back. On the walk back do three (3) exercises in the middle

1st: 10 hand raise merkins, corkscrews, curl and press

2nd: 15 Dry docks, BB sit ups, bent rows

3rd: 20 upright rows, Gas pumps, row taps

4th: 20 merkins, mountain climbers (wide), bent over rows

5th: 15 OHP, big flutters, rear delt flys

6th: 10 rainbow merkins, American hammers, tombstones

Put rocks away and mosey to wall

30s exercise 15s rest of: wall sit, sitting crunch, step ups, incline merkins, wall sit

High plank

Recover, recover

Moleskin: Fun to try out a different workout style, seemed like it went by quickly, but still got a good workout in. Thanks men!

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