Perfect day to hammer the legs


PAX: Chumbucket, GOAT, Go Daddy, Hard Hat, Hermanos, Junior Varsity, Lamont (Respect), Schnitzel (Respect), Spaulding, Bartman-QIC

Conditions: 56, nice breeze.

Disclaimer: Workout at your own risk, push yourself and push the guy next to you.  Modify if necessary.


IW’s x 10 IC

AC’s forward x 10 IC

AC’s reverse x 10 IC

SSH x 15 IC

Smurf Jacks x 10 IC

Hand Release Merkins x 10


Merkin mile around Kroger center and back to fountain.  5 stops, 10 Hand Release Merkins at each stop.

Walk Like an Egyptian- PAX divide up into 2 lines and lunge-walk/indian run with last PAX doing 5 HR Merkins.  Repeat until front of the line reaches first cross walk.  All PAX do 10 HR Merkins.  Continue to stop sign, all PAX do 10 HR Merkins.  Continue to next cross walk, all PAX do 10 HR Merkins. Reverse course with same exercise.

Slowjangle Biscuits- Lunge walking 1 lap around circle, stopping after half lap for 10 HR Merkins.  10 HR Burpees after last lap.

Mosey to bike racks for lat pull-ups x 50.

Mosey to flag.


Flutters x 30 IC

Super Heroes for 1 min



CSAUP next week, start time 6:30 at The Brig, finish at The Yacht Club.  Should be about 2.25 hours and about 5.5mi.

Get team and van sponsorship’s for P200.

Reach out to PAX that haven’t been showing up and check on them.




As always, an absolute honor to lead



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