5/15/21 – A’merkin’a

AO: Lava Field

QIC: Danish

PAX: Andy, Houdini, Samurai, Slash, Stout, Tater Tot

Conditions

I don’t what it was but it was amazing!

Warm up

Lap Mosey

SSH x 15

Hip circles x 15

Lateral lunges x 10

Slow high knees x 10

Fast high knees x 10

3rd grade exercise x 15

Arm press x 10

2 x 50yd strides

The Thang

Set 1: Execute continuously for 25 minutes

10 Merkins

10yd Gasser

20 Merkins

20yd Gasser

30 Merkins

30yd Gasser

40 Merkins

40yd Gasser

50 Merkins

50yd Gasser

40 Merkins

40yd Gasser

30 Merkins

30yd Gasser

20 Merkins

20yd Gasser

10 Merkins

10yd Gasser

Set 2

10 x RL glute bridge

10 merkins

10 x LL glute bridge

10 merkins

10 x rowers

10 merkins

10 x big boys

10 merkins

10 x leg raises

10 merkins

10 x plank

10 merkins

10 x American Hammer

10 merkins

Lap Mosey

5 minutes of 15 seconds on/15 seconds off of Bonnie Blairs

Set 2 again.

COT

My wife doesn’t care how fast I can run a mile or how much weight I can carry on my back. What matters to her is that I am present for my family every day. Personal physical goals are important, but remember to be a husband and dad first. Your legacy should start at home first. – @F3 Italian Job.

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