• When: 09/22/15
  • QIC: Moolah
  • The PAX: Nikita, Welcome Week, Quarantine, Gunner Huggins FNG (Recount), Moolah

Spur Gets Moolah’d

After a brief absence to take care of “exams” or something like that, Moolah came back to Spur with a vengeance and improved his way into a killer workout (resulting in a Spanish Merlot… just had to include it).

Conditions: 69 and overcast

The Thang:

Warm up lap

  • Jog
  • Butt kicks
  • high knees
  • cherry pickers
  • Indian Run (1 lap with hard sprints)


  • SSH x 30 IC
  • Merkin x 10 OQ
  • LBACF x 40 IC
  • LBACB x 40 IC
  • Merkin x 10 OQ
  • Flutter Kicks x 40 IC
  • Flutter Kicks x 50 IC
  • Merkin x 10 OQ

Mosey to stairs –

  • Up first flight, 15 squats, come down 15 burpees
  • Up second flight to bridge, 20 squats, come down 20 burpees
  • Up both flights and run to incline start on bridge, 25 squats, come back down 25 burpees
  • Plankorama for 6 min

Bring Sally Up: Start in low push-up position and when song (played from phone) says, “Bring Sally Up,” you push up, when it says “Bring Sally Down,” back to low push-up position… hold until song says, “Bring Sally Down.” (Crazy)

Indian Run to Pull-up Bars

  • Wide Grip pullups AMRAP 40 seconds
  • Reverse grip close pullups AMRAP 40 seconds
  • Leg raises AMRAP 30 seconds

Partner People’s Chair

  • Partners lean back against each other and move to wall sit position with knees bent 90 degrees, hold for 60 seconds

Sprint to other side of field to finish.



BOM: Nikita


  • Mud Run

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