Holler if you Hill me

Two brave and loyal souls to the Tank Yard joined me in the gloom for a Sunday beatdown.  Temp was 24 degrees…unfortunately it felt like 9 degrees with 16 mph winds. Squeal actually kept sleeves on for 30 seconds.

Warm Up:

Smurf Jacks x 25 IC

Burpees x 5 OYO

Merkins x 10 IC

Sqauts x 10 IC

Smurf Jacks x 10 IC

Mosey to The Holler

The Thang:

5-5-5: Burpees, Merkins, Squats

Run up and down exit ramp x 5

Dips until everyone is done then dips x 5 IC

10-10-10: Burpees, Merkins, Squats

Run up and down exit ramp x 4

Dips until everyone is done then dips x 10 IC

15-15-15: Burpees, Merkins, Squats

Run up and down exit ramp x 3

Dips until everyone is done then dips x 15 IC

10-10-10: Burpees, Merkins, Squats

Run up and down exit ramp x 2

Dips until everyone is done then dips x 10 IC

5-5-5: Burpees, Merkins, Squats

Run up and down hill once

Dips until everyone is done then dips x 5 IC

 

Lunges from one side of parking lot to the other

Backwards lunges back

10 dips IC

Defensive slides x 4 DC OYO

10 dips IC

Rinse & Repeat x 3

 

Jack Webb Pyramid 1:4 up to five rounds

Mosey to tennis courts for Mary

4MOM:

Russian Twists DC x 25 IC

Big Boy Sit Ups x 25 IC

LBC’s DC x 25 IC

Back Scratchers x 25 IC

COT:

Pray for Squeal and his family as they battle through the adoption process.

All of our brothers suffering in silence.