Speed bumps and merkins

Date: 11/24/17

VQ:  Pony Express

# of PAX: 6

PAX:  Bustedgrill, Dixie Chick, Wreck-it-Ralph, Niles, and Gobo


Side Straddle Hop x 30 IC

Cotton Pickers x 20 IC

Mountain Climbers x 25 IC

Morroccan Nightclub x 25 IC

THE THANG:  Mosey towards the pull up bars stopping at speed bumps for a variety of merkins.

First speed bump Diamond Merkins 20 OYO. Second speed bump Spider Merkins 20 OYO. Third speed bump Derkins 20 OYO. Fourth speed bump Merkins 20 OYO. Fifth speed bump Wide Merkins 20 OYO

Next 5 rounds of 5 pull ups, 20 dips, 20 reverse lunges, mosey to bridge, crabwalk over bridge, and 20 box jumps.

Mosey back to AO. Finish with High Plank 10 count, right side plank 10 count, left side plank 10 count, back to high plank for 10 count.

COT/Moleskin:  Prayers for our military and first responders.

Thanks for the opportunity to lead this morning. It was an honor and a privilege.

Pony Express








Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s