7 Pax braved the gloom to celebrate “Murph’s” 40 birthday (May 7th 1976) – We thank you for your sacrifice and celebrate your life of courage and manliness in a fallen world! This morning we did so by doing 40 reps of all exercises. Here is what we accomplished in 45 minutes today…

Mosey to the covered breezeway at front of school for some stretching 40 seconds of each..

Warmaramma:

  1. 40 Merkins
  2. Hamstring Stretch
  3. Quadricep Stretch
  4. 4. Dynamic Chest Stretch
  5. Static Chest & Back Stretch each side

Thang:

Planche – 40 sec

  1. LBC X 40 IC
  2. Alternating Quadriped X 40 IC

Table Planche -40 sec

3. LSF X 40 IC

4. Alternating Knee Taps X 40 IC

Planche 40 sec

5. Supermans X 40

6. Heel Touches -side to side X 40 IC

Table Planche 40 sec

7. Planche Dips X 40

8. Seated Crossovers ( Allen Iverson) x40

Planche 40 sec

1 Lap Mosey around Parking Lot followed by 40 yd Dashes

2 @ 50 %

2@ 65 %

2 @ 85%

Mosey to Fitness Station #1 for 40 pull-ups – mosey to cones at front of school for a 100% sprint to the SF!

COT – Sir Purr

Aye – Wicked

PAX: Wicked

QIC: 5/19/16