25 PAX including QIC came to Latham Grinder on a crisp Spring morning to leave some blood, sweat, tears (and maybe a little merlot) on the deck.   Here is how it went down…

Warm-O-Rama

Mosey to parking lot for exercises including Side Straddle Hops, Moroccan Night Clubs, Chinooks, Hillbillies, Knerkins, Gorilla Humpers and Burpees

Thang 1 – BLIMPS

Mosey to wooden railing towards basketball court.  5 burpees, 10 lunges (each leg), 15 imperial walkers, 20 merkins, 25 plankjacks and 30 squats.  After each exercise, sprint to basketball court for 10 merkins and return for next exercise.

Thang 2 – Scientific 7 Minute Workout 

Mosey to baseball field.  12 exercises of 30 seconds each, with 10 second re-positioning in between.  Begin at bleachers with dips and then step ups.  Move to baseball field for wall sit.  Continue around the baseball field with stations for: smurf jacks, merkins, LBC’s, squats, planks, merkins with arm rotations, high knees, lunges, and Cumberland County viaducts. 

Mary

Freddie Mercury’s

Crunchy Frogs

Flutter Kicks

American Hammer (compliments of J-Love)

COT

QIC led a thanksgiving and closed with a quote.  I’m thankful to have had the opportunity to lead today, men.  It was a blessed beat down.  Until next time.

 

AYE,

 

Sugarcake

PAX: Sugar Cake

QIC: 04/11/2016