AO-Virtual

53 degrees and cloudy

PAX: 4  Mad Cow, Forrest, Soft Spot, 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 while running, get in the following exercises:

Each exercise must be done during the same stop and in order.

1.     25 burpees

2.     25 merkins

3.     20 twizzlers

4.     25 squats

5.     30 lunges (each leg counts as one)

6.     20 squat jumps

7.     30 big boy sit-ups

8.     25 American Hammers (4 count)

9.     3 minutes of chill cut planks (stop when you can no longer hold it and resume the clock when you start again)

More or Less,

Less