DATE: 2023-05-26
AO: Sparta
Q: I-Beam
PAX: Nano, Fortran, Zeus, Lightyear, Bluegrass, Gadget, K-Pop, Peanuts FNGs: None
COUNT: 9
WARMUP: Mosey around the softball field, SSHs, Arm Circles, Cherry Pickers, Squats, Michael Phelps THE THANG:
Thang 1 – 11s with 10 diamond merkins and 1 squat. Run about 30 yards for 9/2, back to start for 8/3…repeato until 1 diamond and 10 squats.
Thang 2 – 4 merkins and 4 single count lunges, run about 30 yards and back for 8 merkins/8 single count lunges, run about 30 yards and back…repeato with all exercises done at start with 16/16, 32/32, and 64/64 reps.
Thang 3 – Circle Up for Every (Half) Minute on the (Half) Minute merkins. 10 merkins every 30 seconds. That’s another 100 merkins in 5 minutes for a grand total of 279 merkins.
PAX circled up to complete the final 21 merkins as a group to reach an even 300 merkins.
Mosey around the softball field to work out the legs and arms.
MARY: Each PAX offered an exercise.
ANNOUNCEMENTS: Dads camp, Murph on 5/29, qsource channel
COT: Memorial Day is about honoring those who gave the ultimate sacrifice while serving their country. Take the time to keep those in mind as you celebrate the holiday weekend.
F3 The Capital 