06/24/23
Site: The Farm
Q: Ham
Pax: 14 + 3 10 miler Runners
Warm up: SSH /Good Mornings / Willy Mayes Hayes / Merkins / Downward Dog
Thang 1: EMOM style workout. Every minute on the minute do 10 Jump Squats while tackling 50 Burpees, 50 Merkins, 50 Squats. The minute timer interrupted PAX as they attempted 50 of each exercise.
Thang 2: Run to Playground near school. Stopping halfway for 5 burpee pull ups each. Once reaching playground pax completed 4? rounds of Cindy
Thang 3: Another EMOM interrupter workout where pax had to complete 5 merkins every minute on minute while completing 50 WWIIs, 50 IC Flutters, and 50 2-Count Heel Touches
Thang 4: mosey to soccer fields for a Flush style of 7s (single count lunges and Carolina dry docks
Return to Flag for COT 3 minutes over time
Thanks for letting me lead you in the gloom