Scarecrow

Pax: Peyton, Boo Boo, HHH, 45, Scarecrow, Mongoose, Pheidippides, The Mick, Dr. Freud, LaLoyd

Warm Up: Good Mornings, Hillbilly Jacks, 5 to 1 Motivators, Arm Swings Vertical, Arm Swings Horizontal, Trunk Twists – IC x 8 to 10 reps

Jacob’s Ladder with Burpees x 5 (15 total)

3 Rounds of the following:

Coupon Standing overhead marches, coupon standing around the world, coupon rotational uppercuts, kettelbell swings (American, russian, high pull)

The Thang:

Buy In: 3 rounds of the following; 5 merkins, 10 WW1’s and 15 squats – 400 m run

15 coupon thrusters, 10 side straddle hops, 5 8-count body builders – repeat

20 step up’s and 20 calf raises – repeat

Buy Out: 3 rounds of the following 5 merkings, 10 WW1’s and 15 squats – 400 m run

Mary:

Rosalita Whips x 10

Freddie Mercury x 10

Flutters x 10

Moleskin:

Good work men … we pushed, we sweated, we hit every major muscle group, HR up and back down – some running and some lifting … only go to do 2 rounds of Mary due to running short on time. Always good to see our DR homie now, Scarecrow! 2 questions to expose yourself! If everyone copied your daily habits would society collapse or evolve? If a version of you from 5 years ago met you today, would they be impressed or depressed?

Aye’

Peyton