Crows Nest – May 27, 2019

I was not sure how many Pax would show up for a Pre-Murph event, but I planned what I thought was a gentle workout before some Pax completed the Murph.

We started off with a run with some high knees, butt kickers, etc prior to the warm up.

Warm Up
Windmill x 10 IC
Produce Picker x 10 IC
SSH x 20 IC
Sun Gods x 10 (IC) each direction
Seal Jacks x 20 IC
Hillbillies x 15 IC
Imperial Squat Walkers x 15 IC
Merkin x 5 IC
Nolan Ryan x 10 (IC each direction)
Stretches

W.A.S.H.
50 Wide Arm Merkins
Run
100 American Hammers (count each side)
Run
150 Step Ups (unfortunately the benches were moved, so we did Rocky Balboa’s)
Run
200 Hydraulic Squats

Once we wrapped up with the W.A.S.H. we bear crawled. Using the island as a place marker we performed one burpee for one tree, two burpees for two trees and so forth.

With a few minutes to spare we ran to COT for some Mary.

Mary:
Captain Thor (Big Boy Sit up x 4 American Hammers)

A special thank you for Mysterio who took us out with a moment of silence, followed by a prayer.

Aye,
Radar