4 PAX showed up on Wednesday morning for a good Mosey vs Merkin kind of morning at the district!!! 5:30 hit and the pain started!
- Baby Arm Circles
- Flutter kicks
- Merkin Suicide
- 10 – 1 count on each cone.
Mosey to 1st stop:
- 20 Step ups
- 20 irkins
- 20 Dips
Mosey to 2nd stop:
- 10 Merkins
- 10 Shoulder taps
- 10 BBS
- PAX planked while each do leg raises on the Parallel Bar
Mosey to Roundabout:
- 10 Squats
- 10 Leg Raises
- 10 Frankenstein
Mosey Back to Flag where we finished with 20 Mountain Climbers, 20 Jump Squats and 20 Flutter Kicks.
Bonus Workout: Pax will do the following exercises per station.
- 1st station:
- 20 Squats, walking Lunges to second station
- 2nd Station:
- 20 BBS, walking Lunges to third station
- 3rd Station:
- 20 Merkins, walking Lunges to fourth station
- 4th Station:
- Shoulder taps, walking Lunges to First station repeat 3X
- Prayers for Miley’s family going back to PA
- Prayers for Big Papi’s job offer, after several weeks potential employer came back with an offer.
- LET’S GET READY FOR GROWRUCK!!!!!!!
From the words of the great F3 Philosopher Hooker!!! “The Q looks better on paper” lol!!!