06.25.2022 – Murder me forward and back

AO: Lavafield

QIC: Leprechaun

PAX: Danish, Slash, Slumberkins, Lumbergh, Steam Nix

Conditions: Sunny, clear sky in the 60s. Absolutely beautiful morning, but a little hot in the direct sun

Warm-up

Mosey lap

Side straddle hope

Arm circles

Burpees

3rd graders

Worlds greatest

Mosey to field/track

The Thang

Murder me forward and back

On the football field or track

Start at Goal line with coupons

Murder bunnies 10 yrds then perform the exercise  below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Bring the six in

Mosey lap

Mosey to field

Ab work

20 Big boys

20 LBC

20 Freddy mercury

20 Box cutters

60 sec plank hold

Mosey to field/track

Start at Goal line with coupons

Reverse Murder bunnies 10 yrds then perform the exercise below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Stretch

Forward bend

Right/left leg stretch

Overhead lat stretch

Worlds Greatest Stretch

COT

Shared how pushing our limits lets us know we can get through hard things.  Shared how I’ve been working through some mid-career transitions and at times it’s been difficult, but each day I keep at it and make progress, just like we do every time we face a hard workout.

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