- When:02/02/16
- QIC: Morning After
- The PAX: Garbage Plate, Brisket, Big Tuna, Pebbles, Paper Jam, Arganout, Wild Boar, Mario, Triple Threat, Heartbreaker, JR Ewing, Cheddar, Lougie, Chippy, Beaker, BOG, Frack, Mr. Miaggi, Turnpike, Mic Check, Liger
Sperkins… Sprints and Merkins
Posted by Soft Pretzel for Morning After:
22 worked out in the morning fog – seemed like the Mystery Machine was about to pull up at any time:
The Thang:
Mosey to starting point.
SSH X 20
Imperial Walkers X19 (I like prime numbers?!)
Low Slow Squats x20
Merkins x10, hold plank, x9 hold plank… all the way down to 1.
Mosey to the wall
Dips x20
Jump ups x 20
Derkins x20
Repeato
Mosey to the parking lot
Series of sprints… 8 in total.
Each sprint followed by an exercise:
15 Diamond merkins
20 LBCs
15 Werkins
20 LBCs
15 Merkins
20 LBCs
15 Diamond Merkins
20 LBCs
Partner Pushes up the lot
Partner Pulls down the lot
20 Derkins while your partner planks
Lunge walk up the lot halfway, bear crawl the rest
AB time
15 Dollies
20 Flutter
15 Chippy specials
15 Russian twist
And 5, well, I don’t know what to call them – ask Liger.
Mosey back to the wall and one more set of dips, jump ups and derkins.
And we’re done.
Announcements: 5th anniversary celebration of F3 coming up. Maybe some other announcements followed but my phone stopped working and my short term memory is already failing.
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