This was my One year post-anniversary. I was so excited I couldn’t sleep which didn’t help as I’m under the weather as well, but no excuses today. Lets get better together. I am also participating in the 10,000 Merkin challenge for the month of June. So I wanted to get my quota knocked out before the day started.
So we went Merkin heavy today.
Disclaimer: I’m not a professional or strive to be one. Everything I say is a suggestion, Modify as needed. Let’s get after it.
PAX:
Big Bird
Viking
Pew Pew
Speed Bump
Airplane
Gremlin
Pelican
Big Bug(FNG)
Alexa
Cochran
Jolly Rancher
Kimble
Abacus
Scratch-N-Dent
Red Card
My Pleasure
Wildflower
Ashley
Meter Maid
Mama’s Boy-Q
COP
20-SSH (IC)
MICHAEL PHELPS
20- Imperial Walkers(IC)
Downward Dog and Scorpion
Kendra Newman’s
Thang 1:
Mosey to the top parking lot and do a Merkin Bomb. With 20 PAX in attendance today we started the Bomb off at 8 then 7,6,5 etc.
Thang 2; Triple Nickel
Set 1; Run up the hill and complete 5 lunge jumps per leg. Run down and complete 5 squat. Rinse and repeat x 5.
Second set: Run up the hill next to the gym and complete 5 Merkins at the top. Run down and complete 5 Burpees at the bottom. Rinse and repeat x 5.
Third Set: 1st time up squats and lunges
2nd time up Burpees and Merkins
3rd time up squats and lunges
4th time up Burpees and Merkins
Nickel- squats and lunges
@Big Bird and @Abacus lead Mary exercises as we waited for the 6 after each set. Thanks Guys
Mosey to flag and circle up for a Jack Webb
Merkins/shoulder Press. 1×4 all the way to 10×40. At this point we are almost out of time but we have a minute to spare. Flutter Kicks till time.
Announcements
Intentions
Shout out to @Red Card and @My Pleasure for making it out this week. These men are 14 and 16 and posted twice this week. Glad to have you out and props to @scratch-N- dent for getting them out.
As always it is a pleasure to lead a group of high impact men. The last year has been a blast. Thanks F3, this is the best start to the day.
Mama’s Boy Out👊🏻
F3 Louisville 