Monday Morning Merkin Fun

Monday Morning Merkin Fun

Quick disclaimer, which included a comment by QIC that there would be no burpees, and we were off.  No burpees!  At least you all now know that Lobsta Roll keeps his word….

Light jog around the lower parking lot with a quick pass back to the launch to of course grab floor slapper and finish at the parking lot in front of the school for the warm up

All in cadence

25x SSH

25x Mtn Climber

25x IW

25x Peter Parker

25x Squat

25x Merkins

Mosey to the track from a few laps and merkins

Each ½ lap 25 Merkins

Lap 1 – Merkin

Lap 2 – Wide-arm merkin

Lap 3 – Left-arm forward merkin

Lap 4 – Right-arm forward merkin

Mosey to the walk for some People’s Chair

4 sets of 1 min PC and 25 merkins

1-      Decline merkin

2-      Incline merkin

3-      Decline Merkin

4-      Incline Merkin

Mosey to back play area

Quick set of mary

Each exercise = 10x IC

LBCs, Flutter, Dolly, Back scratcher & Mason Twist

3 Rounds on the Stumps and Tires

25 Merkins & 25 Tire Hops

Mosey to lower parking lot

Lunge walk across and back with 25 merkins at each end

Mosey to launch for Merkin/Mary

Round 1 – 25 Merkins & 50 LBCs

Round 2 – 25 Merkins & 50 Flutters (each leg)

Round 3 – 25 Merkins & 25 Dollys

Announcements:

F3 Dads starts Saturday at Beatty Park – 9AM

Bring canned Fruit to The Matrix next week for Calvary pantry donations.