21 pax showed up for a Charmin/Disclaimer Que
Charmin led us out to the football field for a warm-up that included:
SSH x 21
Monkey Humpers x 15
Mountain Man Poopers x 10-15 based on vive
Hillbillies x 10-15 same as MMP’s
Hairy Rockettes x 10
Disclaimer took us over to the play ground and instructed everyone to get in groups of three (we had 7 groups).
25 mins total time of work (stay together as a team….every complete the work)
-800 meter run
-25 pull-ups
-50 merkins
-75 air squats
The goal was two complete at least two rounds.
We had a bunch of people finished two rounds (good sign for the murph coming up!)
After that we ran in over to the rock pile.
-Shoulder press, bicep curls, tricep extensions overhead
15,15,15 hold your rock until the group finishes
5 burpees
Repeat same exercises 12 reps of each hold rock until everyone finishes
10 ROCK on swings
Repeat same exercises 9 reps of each hold rock until everyone finishes
5 burpee rock ground to overhead press (I looks and feels like it sounds!)
Indian run ( which was more of an Indian sprint back to the flag)
