AO: hammer
Q: Big Worm
PAX: Bindi, Collar, McNugget, Wally, Ratatouille, Carpetbagger
FNGs: None
COUNT: 7
WARMUP: 20 yard walk with arm circles, raise the roof and seal claps. Frankenstein, too.
20 through the tunnel
5 merkins
20 side straddle hop
5 pull ups
THE THANG: 10, 8, 6, 4, 2 merkin ladder, with 25 heel tap LBCs, 20 iron cross, and 2 pull ups. Only the merkins decrease as we climb down the ladder. After each rung mosey to the very far side of the field and back to the sidewalk behind the picnic tables.
Second ladder: 9, 7, 5, 3, 1 decline merkins, 30 Russian twists (15 each side), 30 hello Dolly. After each rung a 50 yard or so mosey to some cones and back. Only the merkins decrease.
Third ladder: 3, 2, 1 burpees, 25 heel tap merkins and 20 freedom twists. After each rung a very short mosey to rules board in front of the playground.
Total ab work: 200 heel tap merkins; 100 iron crosses; 210 freedom twists; 150 hello dolly
ANNOUNCEMENTS: tunnel to tower 5k; start 15 minutes early for next iron pax workout
COT:prayers for Sidney
Q: Big Worm
PAX: Bindi, Collar, McNugget, Wally, Ratatouille, Carpetbagger
FNGs: None
COUNT: 7
WARMUP: 20 yard walk with arm circles, raise the roof and seal claps. Frankenstein, too.
20 through the tunnel
5 merkins
20 side straddle hop
5 pull ups
THE THANG: 10, 8, 6, 4, 2 merkin ladder, with 25 heel tap LBCs, 20 iron cross, and 2 pull ups. Only the merkins decrease as we climb down the ladder. After each rung mosey to the very far side of the field and back to the sidewalk behind the picnic tables.
Second ladder: 9, 7, 5, 3, 1 decline merkins, 30 Russian twists (15 each side), 30 hello Dolly. After each rung a 50 yard or so mosey to some cones and back. Only the merkins decrease.
Third ladder: 3, 2, 1 burpees, 25 heel tap merkins and 20 freedom twists. After each rung a very short mosey to rules board in front of the playground.
Total ab work: 200 heel tap merkins; 100 iron crosses; 210 freedom twists; 150 hello dolly
ANNOUNCEMENTS: tunnel to tower 5k; start 15 minutes early for next iron pax workout
COT:prayers for Sidney