CMU – Concrete Masonry Unit

CMU, aka Cinder Block…..

PAX of 2 for Thunder this evening….

EC- Pikachu with a Murph, John Deere with 8.5miles

Warm Up: Both Pax already warmed up with EC….
The Workout:Mosey to top baseball car park, 5 Double Merkin Burpees at approx 1/4mile and again once at car park

Collect CMU already waiting… following exercises all conducted with CMU and in cadence:

20xcurles, 20x rows, 20xcurles, 20xrows, 10xCMU Chest throws across the Volley ball area followed with 10xSlams.

Block push/pull bear crawl for 10 parking spaces.

In Plank position, move sideways 5 parking paces to the right, pulling block with right hand, them 5 back with left (surprising killer!)

On Six, arms straight up holding CMU, 20xLowSlowFlutter, 20xchest press, 20xLowSlowFlutter, 20xchest press.

5 x Double Merkin Burpees

20xMerkins with hands on CMU Followed with 10count regular plank, 10count right arm, 10count left arm, 10count regular

On Six, arms straight up holding CMU, 20xboxcutters, 20xchest press. Back up on feet:

10xcurles, 10xrows, 10xcurles, 10xrows

Block push/pull Bear Crawl 10 parking spaces.

Partner Up (yea we had limited options for partner)leave CMU – Broken Wheel Barrow, 5 parking spaces right leg, 5 parking spaces left leg.

5 double merkin burpees.

leaving CMUs mosey back to tennis courts……

Tennis Courts Suicides (both courts including middle line)

Mary: 20xAmerican Hammers followed by Protractors (22.5/45/90/45/22.5) in cadence 20 count for each angle.
Announcements: CSAUP Dec 15th, Christmas Get To gether… Poll Open, 29th seems favorit, local TBD.
Prayer:Crablegs, Noah Ark, unspoken. Thank You Pikachu for taking us out.