Audible

WARMUP

SSH x 10

RDLs x 10

Feet Close Together Squats x 10

Squats x 10

Ranger Merkins x 5

Merkins x 5

 

THE THANG

5 Rounds OYO

5 Pull Ups

10 In & Out Merkins

15 In & Out Squats

Mosey to picnic shelter the long way around track

5 Rounds OYO

5 Inverted Pull Ups using picnic tables (lying under them)

10 Swerkins (Feet on Swing, Merkin, Knees to chest)

16 Bulgarian Split Squats on swing or on picnic table bench (8 / side)

5 Rounds OYO (we only got 3 in before 615)

10 Inverted Pull Ups using Swing

10 Merkins (hands on swing)

16 Crossover Step Up Knee Raises (8 / side)

 

Prayers: Praise for Belding’s MIL getting better, Deep Dish’s good friend’s mom, praise for Punch Out sharing his story at Q Source, praise for Sound Bite’s one year coming up this Friday currently down 75 lbs.

Rafiki prayed us out in the BOM.

Moleskin: Grammar reached out to YHC yesterday to say that he was planning on doing a kb workout today but after seeing that I was Qing The Collard Patch he would go there. I told him that I could bring a bunch of bells and sent him a workout I had in holding that I wanted to do. He agreed and the plan was set. At 505 this morning I received a text from him saying he didn’t get the sleep he needed and wasn’t feeling well. I decided to call an audible. Today I was thankful for the longer drive to The Collard Patch so I could come up with a new weinke. For those that were there, this was what we were going to do. Another time another place.

40 Minute EMOM

Min 1: 12 Thrusters

Min 2: 12 Burpees

Min 3: 15 Russian Swings

Min 4: 10 Merkins and 15 Air Squats

Min 5: Rest