Jester’s Oh Crap

8 Pax showed in the cool, clear Not So Gloomy Gloom to put in some work.

DISCLAIMER

PRAYER

COP

• SSH X 20 IC • LBAC X15 <> Alt Balancing on one leg • IW X 15 IC • TTT X 10 IC • Merkins X 10 IC

THE THANG

This is a recycled workout that Jester created for Arrowhead.

15 reps of each:

• Overhead press • Heels to heaven • Curls • Rows (bent over) • American Hammers • burPEEs

Run lap around park (alt long and short laps)

Rinse and repeato until…

MARY

Got in some box cutters and flutter kicks

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

Murph training is happening all over the region. Find a location.