Warm Up

• Double-Time SSH
• Imperial Walkers
• Arm Circles
• Slow Merkins
• Stretches

Main Event

Merkin / In-Cadence Bear Crawl Medley.  As a group, 10 x Merkins, then 1 ICBC.  Then 9 x Merkins and 2 x ICBC.  So on and so forth, down to 1 x Merkin and 10 x ICBC.  And, as usual, I jacked up the counting at one point during this; my apologies to the men.

Partner Work.  Partner up.  One man does exercises while other takes a lap around kiss-n-go lane.   Flapjack upon runner’s return. Switch partners for next iteration.  Iterations performed:

• Burpees
• Overhead Clap
• Squats
• Flutterkicks
• Burpees

Travelling Wheel of Merkins. Move to the curb.  5 x Derkins.  Plank Walk x 5 to the left.  Rotate ninety degrees.  With left hand & left foot on curb, 5 x Merkins.  Bear Crawl forward x 5.  Rotate 90 degrees.  5 x Irkins.  Plank Walk x 5 to the right.  Rotate ninety degrees.  With right hand & foot on curb, 5 x Merkins.  Crawl Bear x 5.  Repeat.

Mary:

• Ring of Fire with 5 Diamond Merkins
• Heels to Heaven x25
• Dancing Chilcutts x 25
• Gas Pumps x 25
• Ring of Fire with 10 Merkins (‘cause Brotox don’t get outta bed for less than a hundred merkins)

Announcements

• BC Murph coming up on 5/21.  Time TBD.  Full Murph, but are welcome to do without vest.  Ping Marky Mark for deets.
• F3 Dads Camp is coming.  Look around on Slack for details.
• Nitro VQ next week at The Thicket.  If you miss it, Stubbs will come knocking on your door.

COT/BOM

Grateful as always for the opportunity and for your support today.  Spring is here.  Get outdoors with your family and friends and make some great memories.