compound 30-60- Merk

Date: 2024-10-16
AO: compound
Q: SlimJim
PAX: Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0 FNGs: 1 0
COUNT: 9

Warm Up
– Crossed legged stretch
– Butterfly Stretch n
– Abe Bigotas
– Cherry Pickers
– Willie Mays Hays
– Side shuffle to a sprint
– Frankensteins to a sprint
– High knees to a sprint
– Butt kickers to a sprints

Rounds
1. Squats -30sec/ Front Lunges-60sec/ Merkins- 45sec.
2. Burpees-30sec/ Moroccan Night Clubs-60sec/ Merkins-45sec. 3. Shoulder Taps-30sec/ Pickle Pointers-60sec/ Merkins-45sec 4. Alt. Toe Touches-30sec/ Flutter Kicks-60sec/ Merkins-45sec 5. Mountain Climbers-30sec/ LBCs-60sec/ Merkins-45sec
6. Hello Dollies-30sec/ Imperial Squat Walkers- 60sec/ Merkins-45sec Run

Rinse and Repeat, flip the sets…

– Westies Motivator (8)
•Calf raises
•Jump rope jumps
•Quarter jacks (no arms)
•Half jacks (arms 1/2 way)
•SSHs
-and back down the ladder (Up and Down the ladder)

COT:
– Countarama
– Namarama
– Announcarama
– Thought o Rama
Question to ponder: What has doing F3 taught you about yourself?

HIMs took a turn sharing what F3 has taught them about themselves!

Tags: compound, Hightower, Poe, Peanuts, Popeyes, Summit, Skidoos, citrus, Obadiah, 0