Crabdrags and Jon-makers

Warm-O-Rama:

Behind the gym for 20 reps of SSH and Mtn Climbers

The Thang:

Everyone grabs a cinder and here’s how it went down:

• Start with some crabdrags
  • Crabwalking to first tree then back dragging cinder – 2nd tree and back – 3rd tree and back
• Head from there to the track where we alternate a different Pax calling out exercises every 10 yards (eventually alternating to 20 yards)
• Get to the opposite side for 4 corners
  • Tire flips
  • Jonmakers (deadlift, curl, raise) x10 then everyone rotate
  • Derkins
  • Dips
• Next set
  • Tire flips
  • Incline merkins
  • Plyo pushups between 2 cinders x 15 then everyone rotae
  • Jump squats
• Head back around the track to see if Foley and i can sprint the whole lap faster than the others farmer-carried half – we didnt.
• Put the cinders up then headed to the stairs while half the group did 10 merkins at bottom and 10 at top of steep stairs and the other did bear crawls to top and back down of the other stairs.
• We finish up with a round of everyone on the wall feet up and pax 1 does 5 donkey kicks and hold then down the line and back.

COT:

Keeping Divot’s new edition in our thoughts.

Thinking about Freepie on big day of his new child’s birth

Naked-Man Moleskin:

Always love me some Atlas!