WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Groiner Jack (10 IC), Imperial Squat Walker (10 IC), Michael Phelps (10 IC), LBACs (forward/reverse 10 IC), Merkin Shoudler Taps (10 each side, alternating), Slow Squat (10)
Spiderman Burpees (1) The Spider-Man Burpee is a combination of the Spider-Man Merkin and a burpee. A Spider-Man merkin is a merkin where you bring your right knee to your right elbow as you go down, then come up and do the same thing on the left side. That equals 1 Spider-Man merkin. Sounds awesome! So how could we make it better? Add it to a burpee! So here goes, the motion will be a full burpee, but after the single merkin, do a Spider-Man merkin (1 right, 1 left) then hop up (should feel like 3 merkins total). That equals 1 Spider-Man Burpee.
Courtesy of longtime Durham F3 PAX OPEC. https://f3churham.com/spider-man-burpees/
THE THANG:
Mosey across the street
Donkey Kick offs – find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold. Continue adding by 5's until the PAX is dead donkey tired.
Jackass Burpee Webb – Find a wall. Perform exercise like a Jack Webb but do 1 Burpee to 2 Donkey kicks, 2 burpees, 4 donkey kicks, 3 burpees, 6 donkey kicks…etc..up to 5/10.
Return to the Octagon for two rounds of arm and chest exercises.
Dips (with hands on bench, feet on columns) x 15
Derkins x 10
Irkins x 10
Back to start for a set of 11s.
Pop squats (1) at one end, mosey to other end for Hip Twist Squats (10, in cadence – squat, twist left, squat twist right=1), bernie sanders back.
Recovery mosey lap around the farmers market, finish at start for Mary.
MARY:
V up x 10
Gas Pumps x 10 (IC)
Rocky Balboas x 20 (10 each side)
Alternating Toe Taps x 10 (5 each side)
Hammers x 10 (IC)
L Sit Leg Raises x 10 (each side)
Stretching
ANNOUNCEMENTS / COT:
Yo-yo's AHA Heart Ride (see announcement in channel)
Prayers for Mate's daughter as she drives across the country on Thursday for a new job.
YHC took us out with a quote he saw recently, which was butchered in the moment: Excuses make today easy, but tomorrow hard. Discipline makes today hard, but tomorrow easy.