Thursday BD

Warm-O-Rama:

disclaimer and Warm up IC:

10x weed pickers, arm circles, LBC’s, Freddie mercuries, abe vagodas, STH’s

mosey to upper lot

The Thang:

Mickey Mouse Merkin
In plank position, perform Wide Arm Merkin, Diamond Merkin, Wide Arm Merkin, then return to your feet. That’s one. Wide, Diamond, Wide (WDW – like Walt Disney World). 10 Count

Curb to curb sprint – Hold reverse lunge right leg

Mike Tyson
Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep.
30 Count

Curb to curb sprint – Hold reverse lunge left leg

Merkin Roll
Merkin position
go down roll to your right push up
go down roll to your left push up
20 count

Curb to curb sprint – dying cockroaches for the six

Dirty Merkin Ladder
Find a launch point and target point to sprint to. 50 yards or more. Start with 20 merkin. Sprint to target point. 19 merkin. Sprint back to launch point. 18 merkin. Continue decreasing merkin count down to 1 merkin. Total of 210 merkin.

mosey to flag for mary

20x IC J-lo’s and 8x IC moneky humpers – TIME!

COT:

welcome Bear for a little galaxy fun, peace and calm, brothers traveling and for Papa Mike to heal and get better!

SYITG for a tweaker Friday 🙂