Slow burn at PF

Q.I.C.Mint Julep
The PAXWhisper, Deflated, Cheesesteak, Church Lady (Respect Club), Dangle, RT, Sticky Willy, Cyclone, Ron Swanson, Live PD, Mayo, YHC
Workout Date03/13/2018
A.O. Pitchfork

Mission Statement – Nailed it

Disclaimer – Screwed it up because I’m an not a pro

Warm up

Imperial Walkers x 20 IC

SSH x 25 IC

Mosey to track

OYO…5 burpees/mountain climbers 4ct/SSH 4ct…10 burpees/mtn climbers 4ct/SSH 4ct…15 burpees/mtn climbers 4ct/SSH 4ct

Double line…spirited Indian run around the track

Get into groups of 3 for some tabata…40 seconds on/20 seconds off…rotate thru all 4 exercises x 2

P1 – squats

P2 – merkins

P3 – lunges

P4 – Inch worms


Finish up and SPRINT around the track OYO

More tabata…40 sec on/20 sec off…2 rounds of each exercies

P1 – Pullups

P2 – dying cockroaches

P3 – jack knife merkins

P4 – LBC’s


Mosey to bball court and partner up…3 rounds each

P1 – wall hold

P2 – bear crawl out and crawl bear back


Mosey back to flags for “Mary”

Line up for 11’s…BBSU run across the lot…double count shoulder taps


That’s a wrap


Announcements…P200 everywhere Q’s needed everywhere (PF, TOT, GS), Cheesesteak VQ 3/17, SRS Friday, 5/19 War Fund

Prayers…Andrew Brunson, NYOPT & Squid race this weekend, Parkland FL, Drake, Helicopter crash victims


Great group of guys this morning, thank you for putting up with me!  SYITG

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