Q: Donkey Hammer
PAX: Cowboy, Betty Ford, Black Lung, Esposa, Matador, moneyshot, Pep, Pepsi, Topanga
FNGs: None
COUNT: 10
CONDITIONS: crisp
WARMUP:
Extended old guy warm up
– 400m jog
– Broga
– Cocaine bear crawls/crawl bears
– Walking imperial walkers
– Walking hillbillies
– Jane Fondas
– Pike Ups
– Straight leg raises
THE THANG:
– 100 yard run with burpees at every 10 yard marker x 2
– Two rounds if run 100 yards with exercises at 10 yard marker – 10 jump squats, 20 hand release merkins, 30 Carolina dry docks, 40 LBCs, 50 mountain climbers, 40 flutter kicks 2 count, 30 APD, 20 calf raises, 10 v-ups
– 20 yard forward lunges
– 20 yard reverse lunges
– 20 yard side lunges x 2
Circle burp for the entirety of “I Know a Little “ by Lynard Skynyrd with SSH in between.
Mary till 6:15: Side plank x 2, J. Lo’s
ANNOUNCEMENTS: Check Slack for upcoming events: 2.0 workout, The Struggle, Burpee. Beat down
COT: moneyshot closed us out with prayer.
Thank you, Cowboy for the chance to come spend the morning with the men of greenmachine . It was an honor to lead this group.