Author: William Shaw

1st I started the Q with a Daily bible Verse. Psalms 150:6 “ Let everything that has breath praise the Lord! Praise the Lord!”

Warm-up

1st—SSH x 15

2nd—Gravel Pickers x15

3rd—Moroccan Night Club x15

All in cadence

After the warm up we said the Pledge of Allegiance

WERK TIME

• Lap 1 around we carried coupons the football Field we stopped at every corner for 5 blockies
• Lap 2 around Football Field stop at corner for 10 calf raises, then we carried our Coupons to the 50yrd Line for 50 reps of curls then carry coupons back to the end zone
• Lap 3 around FootBall Field with 10 calf raises every corner,  we carried our Coupons back to the 50yrd line for 50 reps of Over head press then carried coupons back to end zone.
• Lap 4 around Football field with 10 calf raises every corner, we carried our coupons to the 50yrd line for 50 reps of  off set Merkins 25 each arm,  carried coupons back the end zone.
• Lap 5 same process but with 50 reps of Triceps  curls
• Lap 6 ran a lap with our Coupons stopped at every corner for 3 blockies
• Lap 7 same process as lap 2-5 with 50 reps of squats
• Lap 8  same process but with 50 reps of Chest presses
• Lap 9 same process but with 50 reps of LBC,s
• The last thing we did was Iron Hulk , 13 HIMS strong

Warm up

ssh x 18 in Cadence

gravel pickers x 18 in Cadence

Merkins x 18

I chose 18 because it was The M and I 18Th anniversary

Workout

First thing we did is run to the Flag and say the pledge of allegiance. Then we ran back to tennis courts. 1st tennis court we did merkin hybrid  bear crawl. 2nd court same. 3rd court Mike Tyson/ bearcrawl. 4th court cdd /bearcrawl. 5th side to side merkins/bearcrawl. 6th court wide arm merkins/bearcrawl. Then we did triple 50’s. Overhead presses. Shoulder shrugs. Moraccon night clubs. We did 2 minutes of planks.  We circled up and burpees, Freddy Mercuries,  and a few other I cant remember sorry and at the End we did 22 merkins for the Vets.