HIMS
1 D-List
2 Jinxy
3 Steve-O
4 Blacktop
5 Niedermeyer
6 Viking
7 Upchuck
8 Bunsen
9 Lockbox
10 Tall Tale (R)
11 Masse’
12 Rip Van Winkle
13 Maytag
14 SGT Hulka (R)
15 Skidmarks
16 BigBird
17 Stick Up
18 Toad
19 Ladybird (R)
20 Leno (R)
21 Newman
22 SquareD
23 Flexseal
24 Nutty Professor
25 Crawl
26 Montezuma
27 depends (Q)
🚨Came in hot with the merkins on my down and signature disclaimer🚨
THANG 1 (9/10 minutes) – WARM UP
SSH, merkins, Hillbilly Walkers, merkins, Grass Grabbers, merkins, Toy Soldiers, merkins, Imperial Walkers, merkins, Abe Vigodas, merkins, Gangster Leans, Downward Dog
THANG 2 (9/10 minutes) – MOSEY
20 mt climbers, 20 freddy mercs @ bottom of hill, mosey to top, slap the gate, mosey down & repeat.
THANG 3 (9/10 minutes) – COUPON EMOM
*minute 1… 20-25 curls, 20-25 overhead press
*minute 2… 20-25 bench, 20-25 skull crushers
*repeat
THANG 4 (9/10 minutes) – SPRINTS
Start Line… 5 no cheat merkins, 10 big boys… bernie to lamppost 1, jog back
same Start routine, bernie to lamppost 1, sprint to lamppost 2, jog back
same Start routine, bernie to lamppost 1, sprint to lamppost 3, jog back
Keep repeating but adding the next lamppost
THANG 5 (5 minutes) – MERRY
SSH, American Hammers, SSH, 🥨 crunch, SSH, plank
THE JAMS
THE MESSAGE
Carpe the Diem. Seize The Carp.
“carpe diem, quam minimum credula postero” — “Seize the day, put very little trust in tomorrow”.
F3 Louisville 