• When: 2018-07-21
  • QIC: Mercy Rule
  • The PAX: Navy Bean (R), McGrouber, DriSocket, Dozer, Muggy Tape, Moist, Pop Off

Have Mercy

Temps 78



Hamstring Stretch X 15 IC

Squats X 10

Merkins X 10

Squats X 8

Merkins X 8

Squats X 10

Merkins X 10

Squats X 6

Merkins X 6

Mosey to the block pile. Pick a sandbag and some bricks

Mosey to the top field:

Sandbag on ground to OH press X10

Mosey to the 50

10 RDL’s and 20 sandbag rows

Mosey back to the goal line

With Bricks- 15 LBAC front / 15 LBAC reverse / 15 OH Claps

Rinse and repeat

Return to the block pile and switch out to tires and partner up

Flip tire to the 20 – 10 incline merkins + 10 decline merkins then flip the tire back to the goal line – 10 incline and 10 decline merkins

Swap out the tire and grab some blocks and head to the planter box

3 sets of 3

Curl for the girls X 10 / dips X 10 / Step ups X 10

V ups / Squats / Curls for the girls

Bring back the blocks

45 second wall sit

10 Big Boys

45 second wall sit

10 big boys

Iron Cross circle (Always a winner)

10 merkins

Times UP!

Mosey Back to the shovel flag

Thanks for all that came out


Veterans Workout at Shawshank

Sweet Baby O 5K

9/13 – Camp Cole 5K in Eastover



All unspoken