Thought I would set the mood with showing some wood.
Im sure everyone was excited about seeing what kind of wood PBR had
SIKE I got no wood this morning.
Instead Im full of sprints, merkins, stairs, and some burpees on top.
Warm Up
Stand around talking. (Burn rate 64 calories and hour)
Disclaimer “Dont sue me”
The Workout
Lets mosey.
Mosey to my favorite stairs.
10 Merkins
5 Round trips on the stairs
10 Merkins
Mosey to the parking lot with the electric car charger, Who pays for that anyway.
Whoops ran to wrong side. We cant run down hill
Mosey to other side
Do a series of 5 sprints and some merkins and burpees
It was so much fun lets do it again.
5 sprints and merkins and burpees
Lets mosey up the hill and steps to the school also known as the part of the half pipe.
We all get our Ppowell Peraltas and skate on down and up the other side.
Did we do something at the top? I forgot. Not enough oxygen to the brain.
Mosey over to the church parking lot.
Now we do some Swinger Sprints with merkins.
After the Swinger Sprints I give everyone a rest with 25 BabyFace Style Flutter kicks.
The groups was really enjoying this workout but wanted more hills.
Lets run up some hills
Ran up a hill then did 20 Bobby Hurly’s (Friar was basket tossing and Bismark only made two)
Now we mosey down and up the other downtown half pipe.
Got to the top by the school and Swinger gave a 10 count (More like a 20 count, sheese Babyface could of grown beard waiting on that one)
Mosey down to the Stargate Gate.
Box jumps
Incline Merkins
More Box jumps.
We have about five minutes left.
We’ve got one more hill to climb and then its all down hill to the AO
Get into the AO at 45:07
WOD
1 Peter 3:9
Do not repay evil with evil or insult with insult. On the contrary repay evil with blessing, because to this you were called so that you may inherit a blessing.
Mole Skins
You guys did great
Friars arms are so big they create wind drag
I wish I was 18 again.
1000 Calories in 45 minutes may be near impossible. (Challenge accepted)
This was all Swingers fault
Swingers sprints were worse
Sorry forgot the prayer at the end.
I actually had 8 show to my Q
Stats
703 Calories Burned
145 Avg Heart Rate
5900 Steps
45 minutes
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