Wake up, crank the truck, windshield has no frost, it’s gonna be a good day.
Warm up:
21 4-count merkins in cadence
15 windmills
15 humpys
20 SSH
1 lap of the old ER, plank for the 6 when you reach the top the 2nd time around.
Lunge walk across the deck to the other stair well
wall squats with arms out front
bear crawl + inch worm to the other stairs
wall squats with arms out front
squat jumps to stairwell across the deck
wall squats with arms raised out front
crab walk half way across, you choose your exercise the rest of the way
Next, we do a ladder. 20 merkins at top, 10 star jumps at the bottom of the steps down the hill near the old white truck. 15 merkins up top, 15 star jumps bottom, 10 merkins up top, 20 star jumps bottom, return to the top of the parking deck.
Publix was involved in an exorcism in the stairwell, a demon from Satan’s colon escaped through a hell spawn that manifested straight from the pupil of Publix’s brown eye. The stairwell is cursed, those that choose to enter this cursed place will be deemed unclean and cursed with 7 years of stank.
Round robin with AB exercises then a mosey all the way down the parking deck ramp back to the flag.
WOD – in gist, appreciate and live in the moment
Comments are closed