Simple Sucky Workout at Old Forest

THE SCENE:

Cool, dryish
F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:
SSH 30x IC

15 Squats OYO

Imperial Walkers 15x IC

15 Merkins OYO

Daisy Pickers 15x IC

15 Groiners OYO

Arm Circle front & back 20x IC

15 Jump Squats
THA-THANG:
4 Corners:

All OYO

C1 – Burpees

C2- Merkins

C3- BBSU

C4- Squats

Run long, bear crawl short

Always 10x burpees at C1.

4 Rounds: 20x each exercise going up by 10x each round.

Hold plank or Al Gore back at C1 til All In

Pax partnered up during round 3 and 4 for acceleration and encouragement 

Burpee Dans

Pax line up at end of large island

4x lunge walk then 5x burpees to the end (40 yds?)

4x lunge walk 4x burpee back

4x lung walk 1x burpee back

Run back to flag

 

MARY:
30x LBC

10x BBSU
COUNT-OFF & NAME-O-RAMA
10 Pax : Bottomless, Altar Boy, Handsy, ISS, Mud Slide, Teachers Pet, Easily Amused, Jail Bait, Chiochetti, &  Pirtle! 
CIRCLE OF TRUST/BOM:
Find 4 guys that know you. Guys that you can tell anything. Most importantly guys that will hear your S*@# and accelerate you to do better. Guys that are not ok with just listening to your problems. 1 guy isn’t enough. Neither is 2. 3 is great. So get 4.
MOLESKIN:
Simple is good. Need to think of better options while waiting til All In. 
ANNOUNCEMENTS:
Pray for Pirtle’s son Micah he is having hip replacement (and other stuff) surgery on Monday.

No Old Forest run on Tuesday.

S.O.S clean up on May 4th.

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