14 posted up at The Bear. Welcome our third new man this week, Aaron Griggs, henceforth Squirrel Nest.
Helicopters In Cadence x 15
Crucible merkins IC x 24
Carolina dry docks IC x 24
Mountain climbers IC x 20
Indian run to track for plyos across field:
Frankensteins
High Knees
Butt kicks
Cariocas
Partner up and A hangs from upright while B runs 100, switch x2. One partner hangs while one does reps, switching between each set:
Merkins x 30, 25, 20
Groiners x 12, 10, 8
Take a lap around the track turning both staged tractor tires and clearing hurdles. Burpees instead of hurdles if preferred. Back to uprights to continue pattern:
Sumo squats x 30, 25, 20
Monkey humpers x 30, 25, 20
Take another lap and back to uprights:
Squat jumps x 20, 18, 16
Lunges x 16, 14, 12
Jog to covered area
Bulgarian split squats x 15, lunges x 15, ranger merkins x 15, dips x 15, derkins x 15, ierkins x15. Repeat circuit with 12 reps
Oblique dips from side elbow plank x 10 each side
Oblique crunches x15 each side, x 10 each side
Frog pumps x 15, 30 seconds to spare
Honey Wagon sending info regarding new park in Trent Woods and fundraising efforts