Warmup:
SSH
Low slow squats
Grass grabbers
Arm circles F & B
Seal claps
MNC
Peter Parkers
Mountain climbers
Original plan was to run 2 laps around the track, but since the gate was locked we moseyed the outer path the long route to the new playground equipment.
There we partnered up for a half Murphy and modified some.
Collectively in total with your partner:
50 pull ups
100 push ups
150 Air squats
200 LBC’s
Rules were that you could give your partner a spot for pull ups, but during the other exercises, you had to be either planking or super manning while the other worked.
This went quicker than I expected so we added a round of Bench dips IC.
We then concluded the Murph with a run to the rock pile where each person got a rock for the following:
2 rounds –
1st round:
20 Curls
20 Thrusters
20 Rows
2nd round:
10 Curls
10 Thrusters
10 Rows
We add got on our sixes for presses with our rocks until I was told we were approaching 6:15 so we wrapped up and got back to the flag for COT.
Enjoyed leading as I continue to be more consistent and accurate with my counts. Thanks Mr. Rodgers for asking me to lead and thanks for encouraging the fallen warrior inspired workouts.
Shocker. I’m I had some music critics in the Pax. Bogey called a skip for penalty burpees. Hopefully Mahatma has learned more about New Orleans’ own Grammy award winning Jon Batiste.
