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