“Oh the Humanity”

QIC: The Count
Date: 12/15/2018
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Fast lane, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder, Threeskin, FNG-WuzntMe
AO: The Battery (Tinsley Park, Cleveland)

Conditions: 49 degrees, Overcast, some light sprinkles, but still a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury. If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L up to to P/L with Pool. SSH, Abe Vigoda, Plank Jacks, Tappy Taps, Finkle Swings, 30 lb Coupon for Bucket Brigade, ladder drills, and side shuffles around four corners.

The Thang

Hindenburg B.L.I.M.P.S. (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats. (730 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

Four Corners (25 yards between cones) First corner do Exercise and number of Reps indicated. Proceed to corners 2, 3, & 4 repeated exercise and Reps.
Burpees (10) x 4 = 40, Lunges (20) x 4 = 80, Imperial Walkers (30) x 4 = 120, Merkins (40, 40, 30, 20, 10) = 140, Plank Jacks (50, 40, 30, 20, 10) = 150, Squats (60, 50, 40, 30, 20) = 200
Mary Go Round: 13 Pax each responsible for IC 10 Reps = 130 Mary’s
Time left to cool down by same way we warmed up with Bucket Brigade, Ladder Drills, and Side Shuffles, and them Mosey back down hill to starting point and F3- Flag for COT.

COT

CIRCLE OF TRUST: Counterama, Namerama, Announcearama – Introduced FNG – A. J. Bembry (WuzntMe). Employed at Blood Assurance, but moving to BC/BS. Prayers for family members and our deployed soldiers. Prayers for safe travels to those traveling for holidays.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), means everyone was working hard, breathing hard, making it hard to talk crap! 🙂 Enthusiasm was high! Observed some technique that needed some work (especially some of mine!)

News

No New News items.

December 17, 2018

Tri Harder

Image result for the rock quotes hardest worker

QIC: Picasso
Date: 12/17/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Radiohead, FNG-Truck-Yeah, The Count
AO: The Huey

Conditions

36 degrees

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
SSH x 25 IC
Willy Mays Hayes x 16 IC
Mountain Climbers x 15 IC
Peter Parkers x 10 IC
Baby Arm Circles x 15 IC, Reverse
Shoulder Press x 15 IC
Ass Kickers x 15 IC
High Knees x 15 IC

The Thang

Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 10
Incline Merkins x 10
Wall Sit x 20
Picnic Table Dips x 10
Incline Merkins x 10
Mosey to Back parking lot
Karaoke to and back
Curb Dips x 15
Bernie Sanders to and back
Curb Dips
Karaoke to and back
Mosey to the Tennis Court
Tennis Court Shuffle x 3
Plank x 60 seconds
Parker Peters x 10
Infinity Plank with associated lifting of certain appendages
Tennis Court Shuffle x 2
Mosey to the B-Ball Court
Circuit Training [each group of PAX goes thru the circuit twice]
2 PAX – Bench Dips
2 PAX – MERKINS
2 PAX – Sprint
2 PAX – Plank
Mosey to the Octagon Arena
4 PAX hold Plank
4 PAX do undetermined amount of Dips
Rotate 4 times
MARY
LBC’s x 40
Swing Crunches x 10
Freddy Mercury’s x 25

COT

The motivational talk was cut out due to the disorganized fashion of the COT today. It’s a Q’s responsibility to ensure that the post runs smoothly and in some orderly fashion. Especially for the new guys who may not be familiar with the process.
“Success at anything will always come down to this: focus and effort. And we control both.” – Dwayne Johnson
Try harder. Stay focused. Be consistent. Become better.
Mumble Chatter
“They took down the watchtower” – Mr. Clean
“No talking if you can’t do a proper plank” – The Q
“Let me go get my camera fellas” – The Count
“Does the camera count cadence” – DuckTales

December 17, 2018

Chain of Events

QIC: threeskin
Date: 12/17/2018
PAX: Early Bird, Oscar, Sidekick
AO: Beast Ridge

Foggy, but not half bad…

The Disclaimer: settled between some vets

COP

threeskin special: SSHs in-between F3 arms
arm circles of all variety (3) – SSHs IC
military press – SSHs IC
imperial walkers – SSHs IC
Good Mornings – SSHs IC
Walk to Curb – Calf Stretch, Quad Stretch
Mosey to big lot.

The Thang

The Chain
Building links w/ not so lazy Dora
Alternate exercise and run using the parking spots as markers:
Squats: with a partner, run length of first spot, leave partner to squat while you run back and then return to advance a space. Trade places with your partner and squat while they run back and then return to advance a space. Advance to far corner.
Mosey to Playground
Chain of pull-ups: one PAX executes 10 pull ups while the remaining PAX do a variety of Merkins. Rotate PAX.
Mosey to Corner
Imperial Walker: with a partner, run length of first spot, leave partner to IW while you run back and then return to advance a stripped space. Trade places with your partner and IW while they run back and then return to advance a space. Advance to the road.
Reverse Pickle Pounders to recover
Mosey to Mary
Reverse Pickle Pounders
Freddie M’s

COT

CIRCLE OF TRUST: Counterama, Namerama, well executed
BALL OF MAN: full on huddle

Moleskin

Chain on Events: dealing with uncertainty can be challenging and sometimes downright overwhelming. Coming to F3 has helped me keep my head clear and put things into perspective. It also helps me be the strong link in the chain instead of the weak link. We all know that a chain is only as strong as its weakest link. Let’s try to be the strongest link in the chain and work to strengthen the links we come in contact with. If we can do that, the chain of events in our life with be more predictable and have a better outcome. This is why we are here, this is why we help each other.

News

Whittler and Moondance at hill city this week. Come on up to Cleveland Saturday for Rug Doctors first Q at The-Battery!

December 16, 2018

Wockin’ Awound the Cwithmath Twee

QIC: Free Candy
Date: 12/15/2018
PAX: Care Bear, Cowbell, Geek Squad, Iron Butt (respect, respect), Milkman, Mr. Clean, Radiohead, Skitch, VSquared, Venus
AO: Landfill

Conditions

Rain held off while staying in the 40s, which honestly felt like a hot summer day compared to some of the more recent mornings. No sun still, so if anyone has seen the sun, please tell it to come back to our AOs.

The Disclaimer

I am not a professional, you are here on your own free, if you get hurt we will take you to your car or maybe drive your car to you. Modify if necessary.

COP

Mosey to the lower parking lot. Ran into Skitch on the way and then he ‘skitched’ along with us to the lot.
15x SSH
15x Baby Arm Circles
15x Reverse Arm Circles
15x Moroccan night club
15x Air Presses
15x SSH
15x Imperial Walkers
10x Copperhead Squats (on the count 1-2-3 we slowly go down. On the next count we slowly go back up. Good form is hands on back of head with elbows back and back straight.
10x High Knees
7x Calf Raises one side at a time, 14 total
10x Burpees on your own

The Thang

Moseyed down to the lower gate. PAX was instructed to follow the sidewalk as a group from that location all the way back up to the pavilion. Along the way are 11 total sheets of paper (each with different instructions) distributed among the 30 some light poles between the two points.
A different person reads the sheet every time we arrive at one which worked out perfectly given we had 11 people (but Iron Butt forgot his glasses so his son Venus had to read for him)

First thing the reader had to do was read the exercise the team was to perform. Once the rest of the PAX began the exercise, he continued to read the rest of the instructions out loud. Unless otherwise instructed, the reader had to perform a plank or squats while reading/performing what was on the sheet of paper.
Click here to view the google doc containing all 11 sheets. We ended up going in the order from #11 all the way to #1.
Finished with some round-robin Mary to make up for the last 10 minutes.

COT

I want to briefly talk about the concept of control. It’s been on my mind lately and I’ve been having a lot of direct experience with it. Where does your mental state go when you start feeling a lack of control in your life? Lack of control can happen at home and carry into work. The opposite can also happen. Do you have healthy habits? Or do you run to something unhealthy?
For me I tend to get into a cleaning frenzy because I know the effort I put in has a direct affect to the result I see. But that isn’t always the case. Sometimes I can get into arguments with my wife and she will put up an impenetrable wall and I feel like no matter what I try, no matter how calm my body language is, I can’t get through. How does that make me feel? I feel like powerless in a way. Not because I wanted to control her, but because I thought that the effort I put in would have a direct affect on the result I see. So it makes me feel hurt and angry. But did I have control in that situation to begin with? No, it was out of my hands, so why did I feel like I wanted to control the outcome so hard?
I will leave you all with a quick passage from Genesis. A passage where Abraham leaves his humanly-natured desire for control into the hands of God in what I believe to be one of the biggest examples in the Bible. My desire for myself and you all today is to understand from this story that the definition of Faith is to willingly take your desire to control a specific outcome and give it to God and trust that he knows what is best for you, even when that may seem like insanity.
((Passage is a good bit out of Genesis 22))

Moleskin

An unplanned bluetooth speaker was brought and helped us have some nice warm up music until a Kesha song came on and the whole PAX sang along.
Everyone definitely knew how to sing the Jingle Bells chorus backwards.
Carebear was dropped accidentally at the end of the workout while taking a picture with the flag…he suffered a concussion and the doctor said ‘not to worry’ if he can’t stop singing ‘Deck The Halls’.

Mr. Clean worked out so hard that he left his mark on the pavement during Mary. He said that usually when he sweats on dry pavement that it’s shaped like Jesus.

News

Christmas and News Years schedules are TBD. Cleveland AO is officially launched!

December 13, 2018

Attitude + Effort

QIC: Prosciutto

Date: 12/13/2018

PAX: Blackhat, Early Bird, Free Candy, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Sunshine, The Count (Respect)

AO: Hill City

Conditions

According to my 2003 Honda ViperCast which may be slightly outdated tech at this point, 41 degrees, very little wind off the waterway except some bad air/fumes blowing around Ringwald.

The Disclaimer

Modify if necessary. Give your best effort today. YHC has no knowledge of prior or existing conditions which may limit some movements.

Just after the disclaimer, YHC issued a challenge that each of the PAX keep someone else in mind (whether it’s another Pax who couldn’t be here today or someone else) for whom they can draw inspiration when reps get tough. (More on this later)

COP

(1) Up Straddle Hop, In & Outs, Hillbillies
(2) Fire Hydrant, St Bernard Squats, ST Merkin
(3) BAC F/B, Ray Lewis, Arm Raise, Seal Clap, MNC, Smurf Jacks, High Knees

Mosey to street along/in front of theatre

The Thang

7’s with Mike Tyson’s & Bear Crawls
Starting on the curb, perform first MT then bear crawl (modified; lunge) to opposite side of the road and increment MT until you hit 7

*Zero mumblechatter here as work was done; mosey to rhino

Ab wheel (LBC) x 5 revolutions
Circle Burp | SSH

Mosey to rock pile below purp-skurp rhino

Block Party
(1:2 exercise ratio with coupons); Sanity-check with The Count on maths for clarity
1 merkin on rock – 2 rock curls
2 merkins on rock – 4 rock curls
3 merkins on rock – 6 rock curls
4 merkins on rock – 8 rock curls
5 merkins on rock – 10 rock curls

-10 count-

5 merkins on rock – 10 rock curls
4 merkins on rock – 8 rock curls
3 merkins on rock – 6 rock curls
2 merkins on rock – 4 rock curls
1 merkin on rock – 2 rock curls

Howling Monkeys routine x 5 revolutions

Mosey to purp-skurp Rhino

Curb Calf Raises x 12 IC

LT Dan Taylor
1:4 Ratio – (Squat : Jump Lunge) – until Q calls it – finished at 6 squats : 24 jump lunges

6Mary
Dixie Stampede (from F3 Nashville) – Pax line-up on their six and alternatively hold 6″ & 18″ (perform Hello Dolly’s until switch is called; 10-10-5-5 all IC)

Infinity Plank:
– Regular Plank x 5 IC
– Plank w/ Right arm raise x 5 IC
– Plank with Right arm & Left leg raise x 5 IC
– Regular Plank x 5 IC
– Plank w/ Left arm raise x 5 IC
– Plank with Left arm & Right leg raise x 5 IC

COT

First: The challenge YHC offered at the start of the workout was a carry over from a quick discussion at Lions Den yesterday. If there’s someone on your mind, make it a point to reach out to them as soon as possible. You never know why that thought crossed your mind, but it was for a reason or there was a purpose. Never miss an opportunity to act upon reason. They might need it.

Second: No matter where you are in life, the two things you can control each and every day are your attitude and your effort. 9 quick hitters I like to remind myself of at-random to ensure I’m on track of this daily regiment:

Be early
Be prepared
Leave your comfort zone
Positive Mindset
Energetic
Be coachable
Do extra
Push others beyond their best
Give praise
Thank God

BALL OF MAN

Moleskin

You can always learn alot when you put monkey humpers in the weinke. First, eye contact with your monkey is paramount. Second, if you wink at it – it doesn’t feel as awkward. Alot of that’s what she said moments in describing the movement and form.

Sometimes even offering a ride cannot beat the fartsack for your FNG. Note: Make sure you have their house key or can enter without fine or violation

Toboggans (i.e. “skully’s”, “beanies”) aren’t really great for 40+ weather; especially when you’re cracking jokes at 5:34am and the regular hits aren’t working. YHC was sweating before the warmup.

News

Free Candy’s debut Landfill Q on Saturday is Christmas themed; Christmas sweaters (tacky, or otherwise) will be celebrated, not frowned upon. As with all Free Candy offerings, shoes are recommended (not required).

This is the last weekend for the Cleveland launch. The Count on Q

December 11, 2018

Hill Yeah!

QIC: Mr. Clean
Date: 12/12/2018
PAX: Cable Cutter, Fissure, Geek Squad, Ohms, Prosciutto, The Count (Respect), Whittler
AO: Lion’s Den

Conditions

Frosty. On the edge of upper 20’s to lower 30’s. Well lit for optimal filming. Nice and gloomy as well.

The Disclaimer

Disclaimed.

COP

SSH IC X20
SSH IC x12
BACs IC x15
Reverse BACs IC x15
Moroccan Night Clubs IC x15
Cherry Pickers x15
Prosciutto’s Gold Chain x15
Butterflies x15
Shoulder Presses x15
Plank Line Jumps

The Thang

Round #1: Heartbreak 1, 2, 3’s
The same as Dora but with a Hill…

Round # 1 — 100 Merkins
Round # 2 — 200 Leg Lift
Round # 3 — 300 Squats

Pax ran to the 4th light pole up the hill for the first two rounds of Dora, and YHC modified it to the 3rd light pole for the squats round.
Round #2: 21’s

Incremented Bent Over Rows
Decremented Merkins

231 total merkins
231 total Bent Over Rows

COT
Find where you’re talents and interests meet, pursue that with unrelenting passion, and after 10,000 hours of work…you’ll reach perfection on something you enjoy and you’re good at.

Moleskin
Prosciutto questioned my ambition (once again) for our 21’s Round.
Extensive conversations were had about correct Bent Over Row form. (Thanks, Count (Respect, Respect))
YHC sweats…ALOT
There are three total schools with Red Bank, RB Elementary, RB Middle, and RB High. The middle and high share a campus. The well lit parking lot behind the high school is the middle school.

News
Last “Launch” Day for the Battery is Saturday

Upcoming Qs

December 11, 2018

Theology of Suck

QIC: Speed Bump
Date: 12/11/2018
PAX: Candu, Early Bird, FNG-Roadhouse (Respect), Iron Butt (respect respect), Jabooti, Laces Out (respect), Ohms, Picasso, Peanuts, Prosciutto, Ringwald, Skitch, Sunshine, The Count (respect respect), Vila, VSquared, Whittler
AO: Hill City
Conditions: cold, black ice everywhere
The Disclaimer was properly disclaimed

COP

Mosey down to the Great Hall for warm up, do a lap around the stage:

- Side Straddle Hops

- High Knees

- Side squats

- Finkle Swings

- Side Straddle Hops

- Good Mornings

- Plank

- Plank jacks

- Wall sits + shoulder press
- Wall sits + cherry pickers

Side Straddle Hops

The Thang

“Cardio builds bodio.” This workout is going to be tough, and I don’t want us to stop unless I say “STOP”. We will get time to rest in between sets.

1. I’ve set up a ladder of 5 cones, we will run the ladder together: jog to first cone, sprint to next cone, jog to next cone, and sprint to last cone.
  1. At the end of the first ladder, we will complete the following circuit.
    1. 1. 60 Squats IC
    1. 1. 20 Lunges (each leg) IC
    1. 1. 10 eight count body builders OYO
    1. 20 Big Boy Sit Ups IC

1. Mosey over to the next set of cardio sprints is the T Test (team competition), number off into two groups. First group to win gets one happy hour beer on me!
  1. Each member of the PAX will complete the T Test until all of us have done it 10 times. At the end of this round, we will complete the following circuit:
    1. 1. 20 Jump Squats
    1. 1. 20 Reverse Lunges (each leg)
    1. 1. 20 Diamond Merkins
    1. 15 Ryan Lochte

Back to the cones of pain, jog, sprint, jog, sprint. Short rest, and repeat.
Slow mosey back to the Blue Rhino for some quick mary

MARY:

- American Hammers IC
- Flutter Kicks

- Freddy Mercury IC

LBCs IC

COT

COT: I read Picasso’s backblast called “Embrace the Suck.” I have to be honest, a lot around me is sucking right now. One thing I really appreciate about Christianity is its “Theology of Suck.” Christianity owns the fact that life will often suck, and promises a big God and personal Savior in the midst of that suck. I’m clinging to this promise, found in Matthew 16: 24-27 “24 Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me. 25 For whoever would save his life[g]will lose it, but whoever loses his life for my sake will find it. 26 For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul? 27”

Moleskin

There was much mumble chatter, particularly from Jabooti, who was really excited and eager to motivate everyone else to do better. His motivational voice rang across the icy paths.
The PAX requested a re-naming of “Michael Phelps” (YHC’s version) to “Ryan Lochte.” Motion, second, passed. Makes more sense anyway, as Ryan Lochte kind of belongs face down on the pavement.
FNG (“Roadhouse”) brought possibly the best answer to “How did you meet your wife?” Make sure you ask him sometime.

Upcoming Qs

Lion’s Den (12/12) – Mr. Clean
Hill City (12/13) – Prosciutto
The Batter (12/15) – The Count
Landfill (12/15) – Free Candy

December 10, 2018

Back to the Basics

QIC: Steam Engine
Date: 12/08/2018
PAX: Prosciutto, Picasso, Mr. Clean, Free Candy
AO: Landfill
Conditions: A cold and rainy 41 degrees

Disclaimer: I am not a professional, you are here on your own freewill, if you get hurt we will help you to your car, push yourself this AM but modify if you need to.
Flag Penalty: Burpee OYO 10x
COP:
SSH IC 10x
Imperial Walker IC 10x
Alternating Toe Touches IC 10x
Windmill IC 10x
Cotton Pickers IC 10x
Little Baby Arm Circles (LBAC) IC 10x
LBAC Reverse IC 10x
Chinook IC 10x
Chinook Reverse IC 10x
Macaroon Night Club IC 10x
Burpee OYO 10x
The Thang: Find a Dwayne Johnson if you do not have a ruck
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x (All about form so we took it nice and slow. Made sure we could pinch a penny between our shoulder blades.)
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
Burpee OYO 10x
Strap on your ruck or if you have a Dwayne carry him down to the middle parking lot
Burpee OYO 10x
Infinity Plank:
Alternating Shoulder Taps IC 10x
Annie (Right Hand) IC 10x
Annie (Left Hand) IC 10x
Plank Jack IC 10x
Merkins OYO 10x
Shoulders were screaming so had to pause the Infinity for a quick 10 count
Plank March IC 10x
Mountain Climbers IC 10x
Peter Parker IC 10x
Parker Peter IC 10x
Merkin OYO 10x
Burpee OYO 10x
Mosey back to the Pavilion
Burpee OYO 10x
LBC IC 10x
RBC IC 10x
Flutter Kicks IC 10x
Freddy Mercury IC 10x
Pretzel IC 10x
Get your weight (somewhere during our mosey Dwayne grew up and became Rookensteinbergfränkenwitz)
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Hello Dolly IC 10x
Rosalita IC 10x
Dying Cockroach IC 10x
Push Press IC 10x
Curl IC 10x
Reverse Curl IC 10x
Bent Over Row IC 10x
Front Raise IC 10x
Tricep Pull IC 10x
Squat IC 10x
Upright Row IC 10x
Bench Press IC 10x
American Hammer IC 10x
Asheville Abs IC 10x
Still had 60 seconds left after Asheville Abs so you had to improvise
Plank (hold for 60 seconds)
Time

Count-o-rama
Name-o-rama
WOD: Seeing as the Irish are heading to the College Football Playoffs what better way to end the beat down than reminding the HIM to “Play Like A Champion Today.” To sum it up sometimes conditions aren’t ideal and you might not be having the best day/week/year or whatever but that doesn’t mean to give up. All you can ever do is show up and give it your best.

Moleskin
Mr. Clean grabbed a HUGE Dwayne and earned the nickname of Rookensteinbergfränkenwitz.
Also found out that Ruck rhymes with everything.
During Bent Over Rows some of us had flashbacks to The Count’s Perfect Form Ted Talk.
Picasso’s zipper on his Ruck broke so Ruck’s are not indestructible.
Attempted to get more people to call Fissure Almond Joy. We will see if it work.

December 10, 2018

The Deck of Death

Date: 11/26/2018

QIC: Lugnut
PAX: Mr. Clean, The Count, Poacher, Geek Squad, Ducktales, Picasso
AO: The Huey
Conditions: cool, but not freezing
Disclaimer: Disclaimer shared
WARM UP: Mosey and brief round of exercises. Gotta get down to business and attemp to finish the deck.
THE THANG:
Deck of Death: Using A the F3 deck of 54 cards, we worked through 30 minutes of reps/exercises as instructed on the card drawn. If a low number card was drawn, reps of 10 + the card number were performed. If a face card drawn, it was 20 reps. There were 1 lap Moseys around the track as part of the Thang as directed by the cards.

No Marys today, good beat down “in the cards.”

COT: short and sweet, Lugnut is a man of few words! Prayers and Praises for those heard and unheard.

December 10, 2018

Embrace The Suck

QIC: Picasso
Date: 12/10/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
AO: The Huey

Conditions

30 degrees and wet

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
Prosciutto’s Gold Chain x 10 IC
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC
Mosey around the Track (.25 miles)
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
Prosciutto’s Gold Chain x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.
Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat
Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.
Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.
Karaoke – Across the Back Lot & Back
Derkin x 10 IC – Decline Merkin
Dips x 20 IC
Karaoke – Across the Back Lot & Back
One Arm Pickle Pounders x 10 IC
Alternating Shoulder Taps x 10 IC
Prosciuttos Gold Chain x 10 IC
Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.
Supermans x 20 IC
THE WHEEL OF MERKIN
Prosciuttos Gold Chain x 10 IC
WAVE OF MERKINS
8 Count Body Builders x 10
MARY
WWII Situps
X’s and O’s
Big Boy Situps
Hollow Body Hold
Windshield Wipers – Hollow Body Hold back side to side

COT

“If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins
CIRCLE OF TRUST
BALL OF MAN