AO-Virtual

55 degrees and sunny

PAX: 7  BasicBro, Ralphie, Mad Cow, Hank the Tank, Gravy, Forrest, and Less (QIC)

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust  

Disclaimer: I am not a professional.  I have no knowledge of previous injuries.  The workouts tend to be rigorous. So, please be careful and modify as needed.

Warm-O-Rama

-Stretch for 5 minutes

The Thang

-Run for 40 minutes and along the way get in the following exercises:

1. 50 Burpees

2. 150 Merkins

You can do these in any order you want.  You can also rotate back and forth.  The only stipulations are that you can’t do more than 30 merkins in a set, and you can’t do more than 15 burpees in a set.

More or Less,

Less