Warm up (in any order desired)

40 Merkins
40 Pull ups
40 Dips

The Punishment (part 1)

Grab a block and head down to the bottom of Fury hill
Working from the bottom of the hill to the 25mph sign
Rifle carry up, 10 man makers
Farmer carry down, 10 goblet squats
Repeat each exercise, reduce man makers and goblet squats by 1 each round.

The Punishment (part 2)

Abandon blocks at the bottom of the hill and move to Murders Row.
Squat at the 1st pole, then 20 lunges counting one leg.
Sprint the remaining distance to the next pole.
Repeat the following, while also adding 1 squat at each pole.
Once across the entire distance, run back to the bottom of fury hill

Part 3

Indian walk/run while carrying blocks back to the pile

The finisher

Ab work (at the request of Inspector)
40 lbc’s
30 russian twists
20 whirley  boys
10 v-ups
Working up and down the ladder until time is called.

Announcements:

Good turnout at pathway.

Come on out to Red Friday tomorrow (Inspector with the Q)

Ball it up and pray to the almighty.

Solid work from everyone out this morning!

I almost didn’t make it on time this morning. I had 1 minute to spare as I approached the group of savage men ready to put in the work. As we finished the warmup, Tweeter came in hot ready to take on this monster of a workout.

Throughout the workout I couldn’t help but notice some guys making some uncomfortable sounds. I reckon that was a good thing.

Tweeter mentioned that Murders Row lived up to its name today. It was definitely a leg burner for sure.

The Indian run back up Fury Hill was “great”. We will have to do that again sometime.

I might just have to Q some workouts more often. I certainly enjoyed it.

Until next time,

Crayola