F3 Merri-go-round

TIME: 0530
TEMP:  37 degrees

DISCLAIMER
PRAYER
COP

WARMUP:

• Merkins x10IC
• SSH x40IC
• Willie Mayes Hayes x10IC
• Merkins x20IC
• Imperial Squat Walkers x10IC
• Hillbilly Squat Walkers x10IC
• TTT x10IC
• Merkins x10IC
• Lunge Jumps x20 oyo
• Squats x10 (3 count Hold)
• Calf Raises x20 IC
• Merkins x10IC

THE THANG

F3 Merri-go-round: Split up PAX into groups of three.  Conveniently, we had exactly three.

1 PAX runs while 2 PAX perform exercises.  The run is approximately 1/6 of a mile.  Upon return of the runners, all PAX will perform 5 merkins in cadence.  Each exercise will be performed three times, one time for each runner, before the PAX proceeds to the next exercise.  The 2 PAX exercising will try to do as many reps as possible before the runner returns.

Exercises:

• American Hammers (3×5 Merkins IC)
• Big Boy Situps (3×5 Merkins IC)
• Squats (3×5 Merkins IC)
• Lunges (3×5 Merkins IC)
• Overhead Presses (2×5 Merkins IC)  Slugger had to depart

CIRCLE OF TRUST

PRAYER

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