300

  • Workout Date - 12/13/2016
  • Q In Charge - Mint Julep
  • The PAX - Hannah Montana, Church Lady, Dr. Phil, Bambi, ATM, Easy Bake, Hulk Smash (Respect!), Whisper (Respect!), Pine Tar, Road Trip, Johnny 5, Shamu, Elsa, Mint Julep (YHC)
  • AO -

Mission statement – Boom
Disclaimer – Shapow

Warmup
SSH x 20
Windmill x 15
Dancing Bear x 15

Mosey to speedway- Indian run 4 laps – get blocks

Mosey to playground
25 pullups
50 deadlifts w/ block
50 merkins on block
50 squat jumps
50 hanging knee raise or seated knees to chest
50 shoulder presses w/ block
25 dips

Blocks up – mosey to flags

Line up across bus lane
3 burpees – bear crawls across – 3 burpees – bear crawl back
Did this for ~5 mins

Mary
Capt Thor 1:4 ratio – BBSU:American hammer
Crab cakes x 20 OYO
Flutters x 20
Plank variations

Announcement
Easy Bake Fun Run! Marathoncommute.com
Ducible on Friday…

Prayers
Drake
Johnny 5 son
Hulk & Whisper’s loss of a friend

Well done gentleman. As always it was my pleasure. God Bless!

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