On a cool, overcast morning, 11 PAX gathered to test their limits with a workout that was nothing short of a Merkin marathon. 🌥️🍂
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 breathe—no sandwiches were harmed in making this workout. 😂🛋️
PRAYER
Thanked God for the ability to work out and for safety. 🙏
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! 💪
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! 💺
– **Monkey Humpers** at the crosswalk – Getting cheeky with it! 🐒
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. 🕒
– **24 Rounds** (hours) split between partners, near the fire hydrant for Merkins and at the flag for LBCs. ⏰
Tabata Sets: A rapid-fire sequence of exercises, switching between:
**Abyss Merkins** – Deep dips into the abyss! 🕳️
**Freddie Mercury** – Bicycling through the beats! 🚴♂️
**Alligator Merkins** – Crawling low and hitting hard! 🐊
**H2H (Heel to Heaven)** – Reaching for the skies! 🌌
**Incline Merkins** – Pushing up the slope! 📈
**Rosalita** – Spreading those wings on the ground! 🦅
No time for Mary – we were all out of time, but not out of spirit! 🚫🕰️
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. 📖👨👧👦
Announcements:
Don’t miss out on **F3 Dads** this Saturday at 7:00 AM. Bring your little ones and share the Merkin love! 👨👧👦🏃
This back blast brought to you by the spirit of camaraderie, commitment, and a little bit of crazy—F3 style! 🌟💪
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