Sadclown for the M

PAX: 1 Xbox (Q)

Warmup: Jog around the building, Cotton Pickers, Merkins, Arm circles and flapjack

Thang: 10-9-8-7-6-5-4-3-2-1

  • 24″ Box jumps
  • 30″ Box jumps

  • Ab wheel (Cornhole bags for knee protection)

  • Abyss Merkins
  • x10 Single-unders

I ran a lap with the 30lb bag after each set.


  • 30 upright flutters balancing on my habds (thanks Blue)
  • 20 on my back flutters with hands up
  • 15 Rosalitas with hands up
  • 15 Dollies with hands up
  • 90 second low plank to finish up

WoW: Have a great weekend Kate. I love you even though my workout hurt.