Speed Bump Adversity

11/12: The skies had cleared after a night of rain. 2 Pax arrived to the gloom to put in some work.
DISCLAIMER – I am not a professional 
PRAYER
COP

Runner Stretch

Merkins – 10 Slow Count

SSH – 20 IC
THE THANG
Mosey to the pull-up bars (No pull-ups)

• Start with 10 merkins each part of the suicide
• Run to the furtherest speed bump the over the the handrail to dow 10 body rows.
• Continue this for each of the four speed bumps on the straightaway.

Next, Run a lap around the Boone parkinglot stopping at each speed bump to perform 5 reps of a called exercise: Merkins, burpies, SSH, squats, Leg lifts, LBCs, jump squats, and others.

Mosey back to track to run some 100 yards with 10 dips and 5 merkins.

MARY

CIRCLE OF TRUST
PRAYER
MOLESKIN

ANNOUNCEMENTS