Merkin, Big Boy, Squat, Dip, and Run… FUN

QIC: Dillio
PAX POSTED: No-Ski, No-See, Grouper, Haka

Warmup

  • Side straddle hop
  • Lunges 20 total
  • Baby arm circles
  • Imperial walkers
  • Mosey to sunlake circle

First Circle

  • Clock Merkins 10 each
  • 30 Dips
  • 20 big boy sit-ups
  • Mosey to next circle

Second Circle

  • Duck walk with Pulse Squat per line
  • 30 Dips on Curb
  • 20 Big Boy
  • 2 Burpee Catch me if you can to reserve

End of street

  • Set of 21 between 2 lights
  • Squats and Merkins
  • Recover
  • Mosey back to B Ball
  • 10 Burpee Pause

B Ball

  • End with 2 min circle plank

 

Count off.  Names of Pax

COT

 

Great Job Everyone.  Lots of fun and lots of pain

260 Total Merkins

238 Squats

By |2018-05-04T09:43:20+00:00May 4th, 2018|Back Blasts|0 Comments

About the Author:

I live in beautiful Long Lake Ranch. I am a coin trader by day at The Phoenix Gold Corp and I run my own business at night called The Chill Dill. I have an amazing wife and a baby girl that is my everything. I do F3 to better myself and try and live a healthy and long life for myself as well as my family.

Leave a Reply

Skip to toolbar