18 PAX and two FNGs did the hard thing and got better. Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.
Warm Up
- Side Straddle Hops – 30
- Al Gore – 30
- Merkins – 30
- LBCs – 30
- Prisoner Squats – 30
- Superman
Mosey around track (2)
Set 1
- Arm Circles (F) – 20 count
- Raise the Roof – 20 count
- Arm Circles (B) – 20 count
- Seal Claps – 20 count
- Overhead Claps – 20 count
- Hold arms out straight, palms up
Set 2
- Prisoner Squats – 10
- Lunge Jumps – 10
- Sumo Squats – 10
- Jump Squats – 10
- Side Lunges (R) – 10
- Side Lunges (L) – 10
Set 3
- Merkins – 20
- Dips – 20
- Merkins – 20
- Dips – 20
- Merkins – 20
- Dips – 20
Set 4
- Big Boy Sit Ups – 20
- Flutter Kicks – 20
- Freddy Mercury – 20
- Dolphin Kicks – 20
Mosey to Grundl Mountain
- Run to top of Grundl Mountain
- 20 Merkins
- Run to bottom of Grundl Mountain
Mosey to Homewood Central Park
Set 5
- Merkins – 20
- Dips – 20
- Merkins – 20
- Dips -20
Finale
- Star Plank
- Merkin Waterfall (5 to 1) – 15 total
Circle up. Announcements. Name o Rama. Prayer. Lead on 3.