Warm Up
Harvester x10
Willie Mays Hayes x 10
Imperial Walkers x20
Little Baby Arm Circles x10
7 to 1

The Thang
Mosey to Duke track with a cinder block
4 laps = 1 mile

Lap 1
Mosey with cinder block, stopping every 1/4 lap and:
Overhead press x15
Overhead press x 15, Row x15
Overhead press x15, Row x15, Curls x 15
Overhead press x 15, Row x15, Curls x 15, Bench press x 15

Lap 2
Merkins lap, stop every 1/4 lap
Merkins x10
Merkins x10, Wide Grip Merkins x10
Merkins x10, Wide Grip Merkins x10, Hand release Merkins x10
Merkins x10, Wide Grip Merkins x10, Hand release Merkins x10, Diamond Merkins x10

Lap 3
Not an escalator, but 4 stops
10 Burpees
20 Overhead Claps
20 Merkins
20 World War IIs

Lap 4
Ricky Bobby

Back to start, return the cinder block

Mary
American Hammer x20
Freddie Mercury x20
Flutter kicks x20
Plank Jack x20