Merlot at Mutiny

FNGs: None

Warm Up: SSH, Frankenstein,  Good Mornings, Stretch out legs and arms. 

The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.  Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.  Grab one rock each.

Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.  Repeat the sequence but further distance.  Other PAX curls, triceps, rows, and John Cusack hold.  All PAX had to finish.

Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.

Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts. 

Mary:  HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, Scissors 

Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing

T-Claps (Recognition):

Prayer: Unspoken