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

ANNOUNCEMENTS