Ab and Merkin

Preamble:

5 pax for a 2.5 mile pre-ruck

Warm-O-Rama:

All in cadence for 10, 12 or 14 reps

• SSH
• Weed pickers
• bear hugs
• Don quixote
• Skål claps
• Lunge squats

The Thang:

Pax partnered up and moseyed to the upper parking lot

Set up along the end of the lot

• Partner 1 runs to the opposite end, 10 merkins runs back
• Partner 2 began doing leg raises
• continue and exchange roles until collectively partners completed 200 leg raises

Plank for the six before switching exercises

• Partner 1 runs to the opposite end, 10 merkins runs back
• Partner 2 began doing flutter kicks
• continue and exchange roles until collectively partners completed 400 flutters (alpha count)

Mosey to the upper playground to take advantage of the rubber ground

Switched to “tabata”

• 40 seconds of big boys
• 20 seconds of merkins
• alternating for 6 sets of each

30 seconds of rest

• 40 seconds of leg raises
• 20 seconds of stone mountains
• alternating for 6 sets of each

30 seconds of rest

• • 40 seconds of box cutters
  • 20 seconds of merkins
  • alternating for 6 sets of each

Mosey back to the flag