Erwin F3 Saturday ‘merican Style

13 guys showed up to get the job done.

Disclaimer/Prayer Circle

Warm-Up

Through the Tunnel 15x IC

Merkins – 15x in cadence

Little Baby Arm Forward Circles Palm down 10x IC

Little Baby Arm Forward Circles Palm up 10x IC

Little Baby Arm Reverse Circles Palm down 10x IC

Little Baby Arm Reverse Circles Palm up 10x IC

Merikins 15x in cadence

Imperial Walkers 15x IC

Hillbilly Walkers 15x IC

Motivator from 6

Mericans 15x in cadence

The Thang

‘The Fourth’ – Split into pairs, Start at different stations Round track 4 stations: Station 1: 25 Dips, 25 In cline Mericans, Station 2: 25 Hanging Row, 25 Squats, Station 3: 25 Step Ups, 25 Decline Mericans, Station 4: 4 Tire Flips, 25 Mericans   FOUR TIMES AROUND Track. If time permits 1 Lap Indian Run

Mary

Boat/Canoe – IC as directed

Flutter Kicks 30x IC

Heals to Heaven 20x IC

Little Baby Crunches 20x IC

Sweet Angles

Count O Rama/Name O Rama

In keeping with the July Merikan challenge we certainly got off to a good start with a Merican heavy Thang. If completed it would be in the 360 range. ALl the guys did an awesome job encouraging each other. I am grateful for each and every one of these men, what a great bunch!