8 Track

Sun Gods, Abe Vigoda, Grass Pickers, Imperial Walkers, Monkey Humpers, Slow to Fast Mountain Climbers, Plank Jacks.

- Workout consists of 8 rounds with each round starting with a 400-meter run
- Odd-numbered rounds: Perform stationary exercises
- Even-numbered rounds: Perform movement exercises
- Round 1
- Run 400 meters
- Perform 20 Cleveland Rocks
- PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
- Round 2
- Run 400 meters
- 200-foot Coupon Lunge Walk
- Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
- Round 3
- Run 400 meters
- 30 Manmakers (Blockees) or merkins
- Round 4
- Run 400 meters
- 100-foot Redrum bunnies (Reverse Murder Bunnies) and 100-foot murder bunnies
- 100 feet out and 100 feet back
- Round 5
- Run 400 meters
- 40 Thrusters (Squat to OH press)
- Round 6
- Run 400 meters
- 200-foot Crawl Bears (Reverse Bear Crawls) or Rifle carry (coupon overhead)
- 100 feet out and 100 feet back
- Round 7
- Run 400 meters
- 50 Kettlebell Swings
- We didn’t have time for this round
- Round 8
- Run 400 meters
- 200-foot Burpee Broad Jump or broad jump
• 100 feet out and 100 feet back

Sept 27 Bike run on Jim Thorpe rail trail w/ Ms and 2.0s. Let Potsie know if you want to go. Oct 14 Fire and Beatdown at Porkchop’s. Oct 17-18 Men’s Conference in Baltimore. Let Myra know if you want to go.

Prays for Bedbug and Teardrop’s health and encouragement.

4 pax when to Hazel’s for coffeeteria!