Warmup:

All IC:

• 15 Frakensteins
• 10 Tempo Squats
• 10 Willie Mays Hays

Mosey to starting pole.

The Thang:

Like a full platter of little slider sandwiches, but with burpees for buns:

Every pole going out:

• 1 Burpee
• 10 Squats*
• 1 Burpee

*Squats rotated between regular, sumo, and plié.

Every** pole going in:

• 1 Burpee
• 10 Merkins#
• 1 Burpee

#Merkins rotated between: regular, wide, diamond

**After two rounds, this Q had had enough:

The rest of the poles going in:

• 1 Burpee
• 5 Hand-release Merkins
• 1 Burpee

Indian walking lunges. Plank till time.

Moleskin:

Upcoming races 11/2. Check with Batboy (100 miles), Bud (26.2 miles), Chowdah (Obstacles).

11/9: Some energy drink peddler this Q had never heard of is doing a beat 4:34 AM beatdown in a Wal-mart parking lot. It’s free! https://jockofuel.com/pages/434-tour

COT:

Continue to take care of yourself, and if you can, someone else.

See ya next week!