10 PAX show up and show out on a perfect Friday morning. Does it get
much better?
Warm-up
30 SSH IC
20 Arm Circles/20 Reverse Arm Circles IC
10 Windmills IC
20 RubiosIC
15 Slow-mo Merkins IC
Lap Around Loop
Mosey to Spot
Partner up, wheel barrel up the stairs, switching at each landing
Thang- Stations-o-fun
One member of the PAX runs down the stairs doing 10 merkins at each
landing going down, touch bottom, 5 merkins at each landing coming
back (2 of the PAX may or may not have done some extra credit for the
first two trips).
As this takes place, other members of the PAX are at the following
stations performing exercises until the merkin run is complete:
Squats w/ Sandbag
Burpees
Hand-Release Merkins (awesome right after Burpees)
Lunges
Plank Jacks
Derkins/Dips (15 each/continuous)
Step-ups
Flutter Kicks
Arm Circles/Jack Webbs (20 each/continuous)
Thrusters w/ Sandbag
Mosey back to parking lot
Mary (Salute to MJ)
23 American Hammer
23 Mountain Climbers
23 Basic Instincts
23 Big-Boy Situps
23 LBC’s
“If it doesn’t suck, it isn’t worth it”- Dunphy…True that, great job everyone!
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