mudslide’s merkin mountain melee (part 2)

chilly. 7 PAX.

DISCLAIMER  the workout is designed to keep heart rate up high. push it to your own limit.

PRAYER

COP

motivators. little baby arm circles. arm pretzels. mountain climbers. dynamic stretching.

THE THANG (1)

sumo squats. do 5. the first PAX releases to sprint up the hallway. 5 more sumo squats, the next PAX starts the sprint… and so on. when PAX reaches the top, Al Gore until all PAX are present. (repeat this twice in reverse order to even out reps)

THE THANG (2)

merkin mountain. staying together.

• jog down, sprint up • merkins (10-4) • jog down, sprint up • burpees (10) • jog down, sprint up • carolina dry docks (10-4) • jog down, sprint up • plank (60 sec) • repeat

MARY

gas pumps (20-4), side plank up-downs (still need a better name) (10 each side), Freddy Mercury (20-4), heel 2 heaven (20-4), flutter kicks (20-4)

CIRCLE OF TRUST

PRAYER

MOLESKIN

Great Job!

ANNOUNCEMENTS

not much