10 PAX got after it Monday @ MOHAI: Gekko, Hurley, Worthington, Talent, Big City, Wooly Bugger, SPAM, Bangkok, LaFleur, 529’er (Q)
CoP:
SSH, LBC fast cadence x 100
SPAM Q (10 min):
– BMW (Burpee, Merkin, WWI) 4 corners around MOHAI building. Reps at each corner: 5, 10, 15, 20.
529’er Q (10 min):
– Slowest Swedish Mile. PAX in single file line holding V-Up position. Crawl bear from back to front. Repeato for 8 min.
– Inchworm plank-up Merkins x 5 OYO
Recovery Fast Cadence LBCs x 100
Big City Q (10 min):
Partner up. Partner 1 does exercises, partner 2 holds plank. Switch.
– Exercise 1: 21/15/9 (21 merkins, 21 squats, 15 merkins, 15 squats, etc).
– Exercise 2: 30m lunge walk
MoM:
Oblique crunch
Announcements:
– August 4th 3rd F workout @ Linus’s House. Support one of the most selfless and dedicated men in this country (not exaggerating). See FB or ping @gekko on Slack for details.
– 8/17GoRuck Star Course 50 Miler
– 9/22Tough Mudder
– 10/19Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/
WoW: