Wreck Medley with Murph Training

Preamble:

1. Declaration, at your own risk, Spray, park, and F3 not responsible

Warm-O-Rama:

1. Mosey to tennis courts and begin Agassis:
   1. Run and do 20 merkins
      1. Squats on the 6. (typical)
   2. Side lunge and do 20 Freddy Mercuries
   3. Run and do 20 carolina dry docks

The Thang:

1. Mosey to rocks at lake and grab a lifting coupon
   1. Groups of about 4 count off.
   2. Group 1 do a lap
      1. While group 1 is running, the remaining pax do shoulder press, curls, rows, squats, skull crushers
2. Mosey to playground for murph training with run up stairs
   1. 5 pull ups, 10, merkins, 15 squats, run up stairs and 20 hammers,
   2. Repeat.
3. Mosey back to flag for planking with Spray

COT:

1. COT
   1. Water safety (Cumming Pax).
   2. Message Spray for Lake Lanier pop up on Sunday
   3. Be good leaders and attentive.