Friday Comeback

Preamble:

Threw this together last minute after a few days of fartsacking.. courtesy Week 0 of IronPax at Rubicon.  So unlike that Week 0 workout *ahem* I didn’t want to over-do the running or merkins.

Warm-O-Rama:

Ssh, copperhead squats and imperial walkers. I think.

The Thang:

Instructed the pax to bring their coupons so had to make use of them.  Borrowed this structure from Jorts.

First thang – this was done 3x, with the run completed 1/2/3x.

• 15 weighted squats
• 15 weighted lunges
• 15 derkins if block / merkins if kettlebell
• 1 minute plank
• Run to the grate and back

Next thang:

• 11s at the hill – big boys @ bottom, hammers @ top
• on Sprocket’s suggestion, when we completed, we went the other way back.

Third thang:

• 3x: 15 curls, 15 overhead presses

A bit of mary to the end–barely missing out on a chance for Goat-led “hold it’s.”

COT:

Prayers up.  Had a chat with the blue and some “Particle Man” mumblechatter followed.

Naked-Man Moleskin:

Grateful to lead and for signing up to Q to motivate me out of bed in the morning.