Little Baby Arm Circles

American Hammers

Leg Lifts

Shoulder Taps

Sumo Squats

Merkin

One Lap Indian Run to Playground

— Break into 2 groups (X3)

— 15 pull-ups

— 15 Derkins

One Lap Indian Run to Bleachers

— Dips

— Step-ups

Mosey to Parking Lot

Sumo Squats

Diamond Merkins

Plank Merkins

Flutter Kicks (at request of Commodore)

Squat/Al Gore Waterfall (at request of Blue Angel)

Mosey to Tennis Court

— Bear Crawl 1/4 of way, Lunge 1/4 of way, Bear Crawl 1/4 of way, Lunge 1/4 of way (at request of Bocephus)

SSHs

Run towards the Preserve

Dips on brick wall

Decline Merkins on brick wall

Big Boy Situps

Run to Stonehenge

Flutter kicks on rocks

Lower Ab Crunches/“The Donald” Rows on rocks

Run to grassy area

(partner exercises)

— Sprint/Squat Dora (X200)

— Sprint/Shoulder Tap Dora (X150 – 2 taps = 1 OR 75 in cadence)

Run back to school with “The Donald” Rows on brick wall along the way

Circuit X3:

— Hanging American Hammers (X10)

— Hanging Dips (X15)

18 PAX including 1 FNG showed for an early morning workout full of running, Merkins, and pull-ups.

Prisoner Squats

Little Baby Arm Circles

Shoulder Taps

Raise the Roofs

Flutter Kicks

Merkins

Run around track

Stop at playground

*Circuit 2X

— pull-ups (15)

— dips (20)

— Merkins (20)

Run around the track

Stop at playground

*Circuit 2X

— pull-ups (15)

— Squats (20)

— Diamond Merkins (20)

Run around the track

*Circuit 2X

— pull-ups (10)

— dips (20)

— Spiderman Merkins (10)

Run around the track

*Circuit 1X

— pull-ups (10)

— Squats (20)

— Grasshopper Merkins (10)

Run back to parking lot

Plank Merkins

Nothing original, but we were all sweating by the end.

1 Lap Indian Run

40 Merkins

40 American Hammers

50 High Knees

40 Flutter Kicks

1 Lap Indian Run

40 Merkins

40 Squats

1 Lap Indian Run

40 Pull-ups

40 Dips

40 Merkins

1 Lap Indian Run

40 Merkins

40 Big Boy Situps

40 Raise the Roofs

40 Lunges

1 Mosey

40 Merkins

Tinactin, Guy, Blue Angel, Edge, Barney Fife, Sloss, The Donald, McEnroe, Jiffy, Mayhem, Paperboy, Knots, Tech Deck

American Hammers

Plank Jacks

Squats

Ray Lewises

Lunges

Big Boy Sit-ups OYO

Dora on the Mountain

— 150 Merkins

— 200 Squats

Run to Preserve

— At rock circle, Decline Merkins

— Flutter Kicks

— Decline Shoulder Taps

— Sumo Squats

Diamonds to exhaustion

PAX:  Default, Mule, Blue Angel, Edge, Homer, Commie, Budget, Heisenberg, The Donald

Plank Jacks

Flutter Kicks

American Hammers

Big Boy Situps

Raise the Roofs

Run to bottom of hill at church

—  10 burpees

Bernie Sanders to top of hill

—  Merkins

Run to bottom of hill

—  Shoulder taps

Bernie Sanders to top of hill

—  Diamond Merkins

Run to bottom of hill

—  Burpees

Lunge to top of hill

— Merkins

Run around church

Squats

Led by the PAX:  Each PAX chose their most favorite and least favorite exercise to do next starting with the oldest guy.  We performed each designated exercise, except for Commie’s Monkey Humpers (I can’t in good conscience lead a bunch of guys in that particular exercise). 

Ran back to parking lot for COT

Happy, Needle, Default, Mule, Saluki, The Donald, Rain Man, White Snake, Headgear, Pyramid

Flutter kicks

American Hammers

Big boy sit-ups (X25)

Little baby arm circles

Raise the Roofs

Squats

2 lap Indian run around track to stairs

Grasshopper Merkins

Sumo Squats

Shoulder taps

1 lap around track

Spiderman Merkins

Plie Squats

Lunges

1 lap around track

Plank Merkins

Paperboy, Knots, Default, The Donald, Headgear, Tinactin, Whamo, Rocket Man, Sloss, Wildthang.

American Hammers

Little Baby Arm Circles

Big Boy Sit-ups 20 OYO

High Knees

Raise the Roofs

Squats

2 lap Indian Run

Dora

—200 Merkins / Lunge up & mosey down Gloom Mountain

—300 Squats / Sprint up & down Gloom Mountain

—200 Shoulder taps (4 count) / Crab walk up & mosey down Gloom Mountain

2 lap Indian Run

Whammo, Barney Fife, Sloss, Paperboy, Guy, Blue Angel, Edge, Default, The Donald, Happy, Ping, Ball Coach, Cocky

Phase #1 (TRACK)

— Half mile jog

— Sandbag relay race (teams)

— 1 sprinting w/ bag

— 2 squatting w/ bag

Phase #2 (MONKEY BARS) 2X

— Teams = 10X Pull ups / sandbag rows

— Teams = 20X dips / overhead press

— Teams = 30X sandbag squat toss

Phase #3 (GLOOM MNT)

— Half 1 – Up Hill with bag DROP / jog down

— Half 2 / plank

— Half 2 – Up Hill / duck walk with bag

— Half 1 / plank

— REPEAT SWITCH HALVES

— Mosey w/ bag long way to Turf

Phase #4 (TURF) – line on fence

— TEAM 2X bear crawl with bag on back

— 10X Burpee bag passes

— 20X Hefty boy sit ups (sandbag passes on sit ups)

Final Phase

— Water under the bridge (plank and pass the bags underneath body)

— ALL TOGETHER – Merking Indian line

Posted:  Barney Fife, Mule, Pyramid, Saluki, Blue Angel, The Donald, Headgear, Grizzly, Guy, Hawkeye, Ping, Whitesnake, Commodore, Needle, Enron, Stuntman

American Hammers

Moroccan Nightclubs

Raise the Roofs

Squats

Flutter Kicks

Merkin Mile of Encouragement

— form line, person on end of line does 4

     Merkins in front of each other person

     while person in line does Merkins with

     him – each person claps other person’s hand

— everyone else holds a plank

Run to bottom of hill

Shoulder Taps

Run to top of hill

Decline Merkins

Run to bottom of hill

Squats

Run to top of hill

Lunges

Run to bottom of hill

Ranger Merkins

Run to parking lot

Dips on curb