Q: Buick
PAX: FreeBird, Fun Run, Run Flat, Myrtle, Carolina Lean, Maestro, Buick, SEC, 0, 0
FNGs: 1 0
COUNT: 8
WARMUP:
Did a quick warm up
Totally left out the disclaimer as there was quite a bit of soul snatching prior to beginning the workout.
Bear hug
SSH
Toe touch
Bac
THE THANG:
Week 4
Set the emom for 5 min
Every 5 min there’s 3 crackin burpees
Round 1
Murder bunny 10 yd
10 thruster
Bear crawl back to the start
5 no cheat merkin
Run back to your coupon
Murder bunny out 10 more yd
15 thrusters
Bear crawl back to the start
5 no cheat merkin
Run back to your coupon
Murder bunny out 10 more yd
20 thrusters
Bear crawl back to the start
5 no cheat merkin
Run back to your coupon
Reverse murder bunny 10 yd
15 thrusters
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd
10 thrusters
Bear crawl back to the start
Run to your coupon
Reverse murder bunny back to the start
Round 2
Murder bunny 10 yd
10 Bde sit-ups
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Murder bunny 10 more yd
15 Bde sit-ups
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Murder bunny 10 more yd
20 Bde sit-ups
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd
15 Bde sit-ups
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd
10 Bde sit-ups
Bear crawl back to the start
5 no cheat merkin
Run back to your coupon
Reverse murder bunny back to the start
Round 3
Murder bunny 10 yd
10 man makers
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Murder bunny 10 more yd
15 man makers
Bear crawl back to the start
5 no cheat merkin
Run back to your coupon
Murder bunny 10 more yd
20 man maker
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd
15 man maker
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd
10 man maker
Bear crawl back to the start
5 no cheat merkin
Run to your coupon
Reverse murder bunny 10 yd to finish
MARY: we thought about it
ANNOUNCEMENTS: lots of really great things to be in the know on
Speed for need
Pink out
Mens hike
Half marathon – men if you’re planning to run this race @fun run is really helping us get better with time and distance. Take advantage of his energy and the effort he is putting in to us to help us get better!
Chad 1000
Gobbler challenge
Polar plunge
COT:
@gepetto we prayed for you! We love you and miss you.
@sec – tough season – thank you for being honest. You killed it today! Way to lead!! Very proud of you!
@maestro trip for wedding. In laws taking care of the 2.0’s
Looking forward to your return !
@run flat – coworker – God is up to something! Amazing how He orchestrates the right people to be in the right place…
Pledge
Amazing work this morning. I’ve not been encouraged and felt sorry at the same time in quite a while. Y’all are truly amazing men