AO: The Warning Track
QIC: Biscuit
Pax: Dip, Dirty Jobs, Dow, Tebow
FNGs: Gibbler (Tebow)
Downrange:
Warm-o-rama:
20 Side Straddle Hops, 20 Don Quixotes, 20 Arm Circles
The Thang:
Round 1 / Round 2
40 Merkins / 10 Merkins
10 Bulgarian Squats / 40 Bulgarian Squats
—Stadium Steps 3x—
30 Diamonds (Diamond Merkins) / 20 Diamonds
20 (per leg) Lunges / 30 Lunges
—Round the Outside (400m track run on outside 2 lanes)—
20 Werkins (Wide-Arm Merkins) / 30 Werkins
30 Squats / 20 Squats
—Stadium Steps 3x—
10 Derkins (Decline Merkins) / 40 Derkins
40 (per leg) Apollo Onos / 10 Apollo Onos
—Round the Outside—
Wave of Burpees
PAX 1 does 1 Burpee, then PAX 2 does 1 Burpee, all around.
Repeat with 2 Burpees
Repeat with 3 Burpees
While not doing Burpees, arms extended overhead and hop in place.
(On your toes; feel them calves burn.)
Core- in cadence
10 V-up Roll Ups
15 American Hammers
COT:
Tebow’s dog TJ – ear infection
Dirty Jobs son Christian – covid clear & out of quarantine at school
Biscuit – sister & brother in law’s closing on house and move
Naked Man Moleskine:
How many Merkins are too many Merkins? The limit does not exist. When in doubt? Do more Merkins.