Date: 2026-11-06
AO: Rec League
Q: Splash ,
PAX: Splash, 120, FIFA (F3 The Capital)
FNGs: None
COUNT: 3
WARMUP:
Arm circles
Twisty Swings
Down Dog to Cobra
Outdoor Pooper twists
Imperial Walkers
THE THANG: 2x
4 rounds rotate through 4 stations 1 minute intervals max reps within each minute
1st set of 4 rounds
Station 1 – squat variations
1. Goblet squats at gym pole
2. jump squats
3. 30 second squat hold
4. Squat walk to curb
Station 2 – Pullup variations (pull up bands optional)
1. Wide pull ups
2. Narrow pull ups
3. Chin ups
4. Swimmer Fly pulls
Station 3 Burpees all 4 rounds
Station 4 rest
2nd set of 4 rounds
1st station: Merkin variations
1. Diamond heart merkins
2. Wide merkins
3. Military merkins
4. alt toe touch merkins
2nd station: lunge variations
1. step back lunges
2. skater lunges
3. jump lunges
4. Jump Skaters
3rd station: around the would with 25lb weight all 4 rounds
4th station Rest
MARY: Ran Out of time
ANNOUNCEMENTS: FIFA GOT >150 merkins in the 4 rounds…right?
COT: Splash retiring, moving into management of our rental properties. Got fla and Wv properties if you are thinking about getting away!
