22 PAX worked out on a coolish late summer morning. 7 PAX for EC manmakers

Warm-Up

SSH x 25
Little Baby arm circles x 10
Reverse it because you just have too
Willie Mays Hays x 10 – Run like Mays, stretch like Hays
Imperial Walker x 20
Mountain Climber x 20
Slow Merkins x 10

Fellowship jog around the school and on to the ME

The Thang

One lap around the track … with a few stops along the way

Broad jump – Merkin escalator to the traffic circle
First broad jump – one Merkin
Second broad jump – two Merkins
Third broad jump – three Merkins
You get the gist. Keep going until you get the circle. That was a lot of Merkins. I don’t remember the distance being that far. I counted 20 Merkins my last round. Or was it 21? It’s getting dark, too dark to see. Feels like I’m knocking on heaven’s door.

When all PAX reached the circle, plank around the smaller traffic circle and traveling Merkins (without the Merkins) until you are back to where you started. A moving, circular plank. Synchronized planking?

Arms are spent so …

Lunge walk to the top. Low squat hold until all the PAX arrive and then:
40x Air Squats in cadence
30x Bobby Hurley in cadence
20x Lunge jumps (each leg) OYO

Fellowship jog to the second corner and take a left
Run to the bottom of the hill, stopping at each light along the way for :
10x World War IIs
20x Ski Abs
30s LBCs
40 sFreddie Mercurys.
Pick up the six!

Run to the fourth corner, stopping at each light and
5x Merkins
10x World War IIs
15x Air squats

Fellowship job back for Mary

Mary

Russian Hammer x30
Flutter kicks x 25
Box cutter x 25
Peter Parker x 20

Announcements

9/11 Wednesday – Stair climb at UNC Kenan Stadium
9/18 Wednesday – Ramses convergence for F3 Churham 6th anniversary
10/26 Saturday – The Bull. Need volunteers. Check Floyd’s post in churham news channel

Romperroom starts this weekend! Bring the kids. Join #romperroom slack channel for details