On a cool, overcast morning, 11 PAX gathered to test their limits with a workout that was nothing short of a Merkin marathon. π₯οΈπ
DISCLAIMER
Today’s workout is a Merkin bonanza. Like Ross trying to pivot a couch, it’s all about technique and effort. Remember, we’re not professional trainers, so listen to your body, modify as needed, and don’t forget to breatheβno sandwiches were harmed in making this workout. πποΈ
PRAYER
Thanked God for the ability to work out and for safety. π
Warm-Up:
– **10 Imperial Walkers**
– **10 Hillbilly Walkers**
– **10 Willie Mays Hayes**
– **10 Sticky Butt Kickers**
– **10 LBAC (Little Baby Arm Circles) Front and Back** – Loosening those shoulders! πͺ
The Thang:
11’s: A dynamic duo of exercises designed to push our limits:
– **Derkins** at the benches – Lifting ourselves up, one push at a time! πΊ
– **Monkey Humpers** at the crosswalk – Getting cheeky with it! π
Clock Merkins: Time to face the clock with a partner:
– One partner does Merkins at 12, 3, 6, and 9 o’clock positions, while the other blasts out LBCs. π
– **24 Rounds** (hours) split between partners, near the fire hydrant for Merkins and at the flag for LBCs. β°
Tabata Sets: A rapid-fire sequence of exercises, switching between:
**Abyss Merkins** – Deep dips into the abyss! π³οΈ
**Freddie Mercury** – Bicycling through the beats! π΄ββοΈ
**Alligator Merkins** – Crawling low and hitting hard! π
**H2H (Heel to Heaven)** – Reaching for the skies! π
**Incline Merkins** – Pushing up the slope! π
**Rosalita** – Spreading those wings on the ground! π¦
No time for Mary – we were all out of time, but not out of spirit! π«π°οΈ
Moleskin:
We delved into some spiritual fitness, reflecting on the books of Titus and Timothy to discover what it means to be a godly man in modern times. Like a good Merkin, it’s about pushing up against what life puts down. ππ¨βπ§βπ¦
Announcements:
Don’t miss out on **F3 Dads** this Saturday at 7:00 AM. Bring your little ones and share the Merkin love! π¨βπ§βπ¦π
This back blast brought to you by the spirit of camaraderie, commitment, and a little bit of crazyβF3 style! ππͺ
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