THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
T-Plank Arm Circles x10 each arm/each direction
Tempo Squat x 15 IC
SSH x 30 IC
Lunge Circle x 10 each leg (IC)
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.
Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total
Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.
- 1-10 merk/situp then do 21 monkey humpers
- 11-15 merk/situp then do 21 mtn climbers (4ct)
- 16-21 merk/situp then do 21 Jump squat
Mosey to pavilion
Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.
Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps
8 Count man makers x 10 IC
Imperial squat walkers x 15 IC
Capn Thor 10:40 (sit-ups to hammers)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.