Spiderman Merkin Fun Fest @FreeState

AO: FreeState
QIC: @Deagle
PAX: 5 – @Deagle @Winston, @CashOnly, @BlackDiamond, @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Merkins (traditional pushups) x 15 IC
· Mosey around the blacktop x2 knee up on the sides
· Hillbilly x 20 IC
· Hairy Rockets x 15 IC
· Air Pushes x 20 IC
· Michael Phelps x15 IC
· Mosey around the blacktop x2 butt kickers on the sides
· Cherry Pickers x 15 IC
· Windmills x 15 IC

The Thang:
3 rounds of 5 exercises each, first round 60 seconds each exercise, second 45, third 30.
No rest between exercises in each round
Bear crawl between rounds and recover
Exercises:
· Mountain Climbers
· Squats
· Spiderman Merkins
· High Knees
· Air Pushes

Jacob’s ladder (1-2-3)

Mary:
· Dying Cockroach x 20 IC
· Reverse Crunch x 20 IC
· Travoltas x 15 each side IC
· Flutters x 20 IC
· LBCs x 20 IC
· Dolly x 10 IC + 10 Freddie Mercury IC

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