Conjunction Junction, what’s your function?
Conjunction Junction, how’s that function?
I got three favorite cars
That get most of my job done
Conjunction Junction, what’s their function?
I got “and”, “but”, and “or”
They’ll get you pretty far

Warm-Up

• Imperial Walkers
• Slow Merkins
• Hamstring Stretch
• Pax Choice

Main Event

Little Twelvetoes

The Pax get to perform 4 Sets of 3 (It’s a Magic Number) Exercises (upper body, lower body, and core), performed 1 minute AMRAP per exercise, AND get to take a parking lot lap between sets.

Set 1

• Merkins
• Squats
• Flutterkicks

Set 2

• Wide Merkins
• Mountain Climbers
• LBC

Set 3

• Hand-Release Merkins
• Jump Squats
• Hammers

Set 4

• Great American Hero Pulls
• Burpees
• WW2

The men were maybe slightly tired, BUT we had more work to accomplish.

Traveling Wheel of Merkins (Our Four-Legged Zoo)

Feet on Curb – 5 x Merkins then plank walk down curb

Rotate to left hand & foot on curb – 5 x Merkins then bear crawl down curb

Rotate to both hands on curb – 5 x Merkins the plank walk down curb

Rotate to right hand & foot on curb – 5 x Merkins then crawl bear down curb.

Repeated this sequence to return to the starting point.

The men were maybe slightly more tired, so we had choices to make.

Parking Lot Sprints with Exercises (Do The Circulation!)

Sprint length of parking lot.  At the far side, perform (i) 5 x Burpees, (ii) 10 x Merkins, OR (iii) 15 x Squats.

Continue back and forth until time for Mary.

Mary

Round Robin with Pax each selecting an exercise:

• Heels to Heaven
• Merkin Ring of Fire followed by lap around the men, jumping over each’s legs
• Squat Ring of Fire
• Star Crunch (unfortunately, no actual Little Debbies were involved)

COT/BOM:

Thank you for your support and for the opportunity to lead today.

It’s amazing how some childhood memories stick with you.  I certainly remember Schoolhouse Rock, and those memories as well as others bring a smile to my face.  Do not underestimate your ability to affect the memories of others.  Go out and help create meaningful memories for those around you – make it your function!

Moleskin

The memory from this morning that will likely stick with me is that wonderful odor (courtesy of the trash truck that rolled through around 0545) that we inhaled during parking lot laps.