Merk Out

EXPECTED NEAR RECORD HIGH THIS AFTERNOON AND THE HUMIDITY LEVELS HAVE HUNG OVER US LIKE A BLANKET.  THE PAX CRAWLED OUT OF THE FARTSACK, SHOWED UP AND PUSHED THROUGH.

DATE: 03OCT19

PAX: Radar, Lamonte(Respect), HardHat, CapNCrunch, GoDaddy, SubPrime, NaeNae, Spalding, Hermanos, Schitzel(Respect), MiniVan(Respect)

Q: Junior Varsity

WARM UP

25 SSH/10 SQUATS/THROUGH THE TUNNEL

100 MERKINS – 10 REPS W/10 SECONDS BETWEEN

LOOP AROUND THE LARGE FIELD

11’S

BOX JUMPS AND BURPEES BEGIN WITH BURPEES

LARGE FIELD

PLANK WALK REVERSE DIRECTION ABOUT 10′

BEAR CRAWL

CRAB WALK

INCH WORMS

ALL ABOUT 20′ USING THE LIGHT POLES FOR THE SWITCH.

11’S

DIPS AND DERKINS BEGIN WITH DERKINS

LARGE FIELD

SPRINT TO 1ST TREE AND BACK TO START THEN 10 MERKINS

SPRINT TO 2ND TREE AND BACK TO START THEN 10 MERKINS

CONTINUE UNTIL WE SPRINT TO THE END OF THE FIELD

TOTAL OF 7 SETS TREES ARE ABOUT 25′ APART.

FINISH OUT 3 SETS OF 10 MERKINS

LONG WAY TO SF AND BRICK CIRCLE FOR 50 DIPS

THEN TO THE SF FOR SOME PLANKS

COT

GREAT WORK MEN.  WELCOME BACK Lamonte & CapNCrunch!

 

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