Frog or the Hare

• Neck rolls
• Arm circles
• High knees
• Zombie walks
• Butt kickers
• Lunge walks
• Down dog / pigeon

A (highly) modified murph that consisted of:

• 20 4-count burpees
• 100 merkins
• 200 squats
• 150 yard mosey
• 50 yards of humping frogs: repeating series of a frog jump, monkey humpers (x5), tappy taps, 5-second squat hold

Repeato for time

NOTE: There was originally an optional 1/2 mile run instead of the humping frogs…hence the hare in the name. The option was a last minute scratch.

Freddy Mercury Rising (slow/fast bicycles) – 10/10 x1, x2, x3

Challenge: before the end of the year, let’s volunteer as a group to help the community and be the leaders we are.