Today’s workout was inspired by a workout that Splinter did during Reynolds Week in 2017. We were fortunate enough to have ten pax show up for a ridiculously humid morning, starting out at 78 degrees at 5:30 AM.
The Thang
Warmup:
- Arm circles
- Squats
- Air Press
- Squats (while waiting on Beta to pull up)
Warmup mosey around track and back to parking lot
4 Types of 4 Exercises x 4 Rounds
Round 1
- Merkins x20
- Squats x20
- Burpees x4
- Big Boy Sit-ups x20
Lap around track
Round 2
- Military Merkins x16
- Catcher Squats x20
- Burpees with double merkin x4
- Little Baby Crunch x20
Lap around track
Mid Workout Mary
- Do 20 each of the following: Russian Twists (single count), Chaser LBCs, Leg Climbs.
- Then 15 each.
- Then 10.
- Then 5.
- Wall Sit x 1:00
Round 3
- Hand Release Merkins x12
- Plie Squats x20
- Burpees with double squat x4
- Flutterkicks x20
Lap around track
Round 4 – at courtyard
- Decline Merkins x12
- Wall Sit x 1:00
- Hand-Release Burpees x4
- In and Outs x20
Lap around track
Round 5
- Merkins x20
- Squats x20
- Burpees x4
- Big Boy Sit-ups x2
Crane Pose for the six.
Announcements:
Welcome to Choir Boy who was visiting us from Knoxville while staying at the National Advocacy Center.
Don’t forget to check out Splinter’s Decathlon coming up – https://www.f3midlands.com/columbia-sc/f3-decathlon-preblas