02/22/2020 - Dark Tower - The Buttermaker Beatdown

AO: Dark Tower

When: 02/22/2020

PAX:

Number of Pax: 17

Pax Names: Belichick, Buttermaker, Cousin Eddie, Drago, Goldberg, House Arrest, Moonlight, Quarter Cart, Rainman, Ronda Rousey, TBD, Townie, Trailer Park, Turner, Twinning,

DR Names:

Number of FNGS: 0

FNG Names: Disclaimer, Cupid

QIC: BabyHands


Introduction

Come out to the party

Warm-O-Rama

Neck rolls

Ankle rolls

Lunge stretch/Lunge squat

SSH (50)

The Thang

The Buttermaker (A modifed Murph)

Thang 1

1 mile run @9:45 pace

100 Pull ups (MURPH) Modified to hanging knee raises (4 x 20) (2 x 10)

200 Merkins (MURPH) Modified to (10 x 10 Regular or w/ coupon) (5 x 20 coupon press)

300 Weighted Squats ( MURPH) Modified to (5 x 20 Regular Squats) (2 x 20 yard partner carry) (7 sprints up the hill)

1 mile run @8:30 pace

5 MoM – Reverse LBCs (20), Leg lifts for 20 secs (x 2), LBCs (20), American Hammers (20)

Circle of Trust

God grant us the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

Think about it this weekend.

Naked Man Moleskin

This workout was dedicated to Buttermaker. He surprised me with a late HC, I surprised him with a full (not half) Murph workout. We modified as needed above, stuck together and everyone came out stronger.

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