Three PAX beat the fartsack for a substitute Q so Turnpike could get his much needed rest. Here is what we did…

MODIFIED MURPH

1/2 mile mosey to pull-up bars

WARM-UP:

Arm circles x10ic

Circle arms x10ic

THE THANG :

Pull-ups 10-1 (55 total)

Merkins x10ic – 10 rounds (200 total)

WW2s x10 – 10 rounds (100 total)

Squats x10ic – 10 rounds (200 total)

MARY :

Inverted V-Ups x10ic

Flutter kick – arms out 10ic

Flutter kick – arms on chest x10ic

Flutter kick – arms overhead x10ic

J-Lo x10ic

Stretching – arms/legs

1/2 mile mosey back

MOLESKIN :

Great job today with pushing on a modified version of The Murph. Those merkins got real tough the last few rounds. Hat tip to Kudzu running there, completing the WO, then running back home. Thanks for following my lead today fellas!

Until next time,

Sunspot OUT!