Lunges and a visit from the Hulk..April 14, 2018

7 PAX showed up and got better.  To the F3 brothers that didn’t show up, you simply have to live with the fact you missed an opportunity.  Ask Cocky’s watch if it was tired after the workout…

Warm Up

  • Willie Mays – 15 (1, 2, 3 count)
  • Right over left leg – 10 (1, 2, 3 count)
  • Left over right leg – 10 (1, 2, 3 count)
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Mountain Climbers – 20
  • LBCs – 30

Mosey around track (2)

Routines

Clock Merkins

  • 3 o’clock – 3
  • 6 o’clock – 6
  • 9 o’clock – 9
  • 12 o’clock – 12
  • 9 o’clock – 9
  • 6 o’clock – 6
  • 3 o’clock – 3
  • TOTAL – 48

Save the Planet

PAX line up and started the Al Gore

  • PAX 1 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 2 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 3 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 4 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 5 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 6 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 7 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • Freddy Mercuries – 25

Wall of Pain

  • Dips – 43
  • Incline Merkins – 30
  • Dips – 25
  • Incline Merkins – 30

Suicides (Tennis Courts)

  • Run to middle line, court 1, back to starting position
  • Run to end line, court 1, back to starting position
  • Run to outer line, court 2, back to starting position
  • Run to middle line, court 2, back to starting position
  • Run to end line, court 2, back to starting position

Rinse and Repeat 10 times…

Finale

  • Iron Hulks – 10 (1 Merkin followed by 4 Raise the Roofs)
  • Burpees – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

 

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