Nelly

BLIMPS

AO: Swampfox Q: Leprechaun PAX: Stent, Nelly, Strom FNGs: None COUNT: 4 WARMUP: SSH IC IW IC TTT IC Merkins Squats Mosey THE THANG: Pain stations OTW to Citadel park BLIMPS as a group with Mosey after each exercise. 25 Big Boys 26 Lunges 25 Imperial Walkers 25 Merkins 25 plank Jacks 5 pull ups- …

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The Rock

AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap …

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Sprintvergence

AO: Swampfox Q: Leprechaun PAX: Sheets, Strom, Kilt, Nelly, Leprechaun FNGs: None COUNT: 11 WARMUP: Mosey to Willingham SSH in cadence Squats in cadence Merkins in cadence Mosey to Church THE THANG: 50 gas pumpers 50 merkins 50 line jumps 50 hello Dollie’s 50 squats 50 line jumps 50 iron crosses 50 lunges count both …

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