Twerkin Tee Merkin

AO: Academy

When: 2023-10-17

QIC: Turbine

PAX (10): Caffey, Cookie, Devito, HotSauce, lumberghstein's monster, Mayhem, MillerTime, Sprocket, Turbine, ? - F3 Toledo

Warm-O-Rama:

What?

The Thang:

  • 4 minutes of: leap frog/half burpee/ mtn climber
    • Leap frog twice forward
    • Half burpee (no merkin)
    • Leap frog twice back
    • 6 mountain climbers, single count
    • Rinse & repeat and add 2 mtn climbers each cycle
  • 1st Partner Circuit
    • Partner A does the stadium once
    • Partner B does:
      • Box jump burpee
      • Twerkin burpee
      • 180 burpee
      • Hand Release Prisoner Cell Merkin burpee
      • Plain
    • REPEAT
  • 2nd Partner Circuit
    • Partner A does the ramp
    • Partner B does:
      • Diamonds
      • Tee (hand release)
      • Ranger
      • Right
      • Left
    • REPEAT
  • Rock pile Jack Webb’s - 1-to-4 skull crusher-to-shoulder press
  • Finisher: 21s - Diamonds + Plank Jack

COT:

2nd F breakfast with NLB on Saturday morning

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