Q: McNugget
PAX: Krusty, Kilt, Leprechaun, Zima, Billy Bob, McNugget
FNGs: None
COUNT: 6
The perfect day in the gloom. 49 degrees. Awesome!
Warm up
SSH IC X 25
Slow/fast merkins IC X 15
Slow/fast squats IC X 15
Mountain climbers IC X 15
Grab Blocks and head out of the AO:
Cross street:
murder bunnies 50 yd
20 curls
Reverse murder bunnies 25 yds
Farmer Carry to hill:
Burpee bear crawl ladder
Bear crawl up -5 burpees
Rev BC down- 4 burpees
BC up 3 burpees
BC down 2 burpees
BC up 1 burpee
Carry blocks (rifle carry, farmer’s carry, fireman’s carry) to park stopping along way for various exercises. Exercises included overhead press, block merkins, low rows 10-15 reps each
At park:
20 pull ups or inverted rows. Get ‘em!
Block carry on the way back to the AO. Stop along the way for step ups and a few other exercises.
COT
-Sprintvergence with Hammer 11/17 Trenholm Plaza 30 min workout and coffee
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BOM