2 for EC. merkins, pull ups, rock jumps, and some swing derkins as a cheer on top.
Warmup:
25 mtn climber
18 merkins
10x goodmornings
10x airsquats straight into low squat hold with a calf raise
Grab a rock and hold it over head to the workout station on tobacco trail
The Thang:
8 station circuit, timing based purely on Q”s ”hair past a freckle watch”.
- Jump – duck under bar – jump
- Jump squats
- Hands on low bars and jump back and forth over pile of rocks
- River dance toe taps on low bar
- Calf raises
- Squat all the way down till butt touched railroad ties
- Right leg low hold with side to side toe tap
- Left leg low hold with side to side toe tap
Repeated 2 then an intermission merkin pyramid followed by a 3rd time through the circuit.
Mary: Everyone responsible for completing 10 inversions on the slanted wall. Person doing the inversions called out the mary exercise: Ski abs, peter parker peter, flutter kicks, hammers, j-lo”s, heels to heaven, WWII
COT: Prayers for the couple Pax who have lost family members this week, and reminder to be thankful for the time we have with each other.