Holiday Merkins

8 PAX including 2 FNGs posted to the new AO for some Labor Day labor.  Since YHC’s personal mission is to prevent soccer arms we focused on the upper body a bit.  Awesome to see Big Bird’s dad and LIFO’s son out for the first time.  Making #GetBetter a family affair.

The Thang

Grab your bricks for COP-

• SSH IC x20
• Don Quixote IC x20
• Forward arm circles IC x15
• Backward arm circles IC x15
• Monkey Humpers IC x20 no bricks
• Moroccan Nightclub IC x20
• Overhead Claps IC x 20
• Overhead Squats IC x15
• Merkin rows 10 each arm OYO
• Russian twist 10 each side OYO

Indian run around the football field with bricks (Hallelujahs, karoake, high knees, etc.)

Suicides with bricks-

• Frankensteins- 10 diamond merkins on return to baseline, 10 merkins on return to baseline, 10 Carolina Dry Dock on return to baseline
• Power skips- 10 overhead squat, 10 monkey humpers, 10 jump lunges
• Backward run to line, plant and sprint back- 10 V-ups, 15 LBCs, and 15 Russian Twists

COP-

• Jack Webbs to 10 with bricks (merkins and shoulder press)

Drop bricks and mosey to playground

• Count downs from 8 with a partner: 8 pull-ups, run around the playground, 8 burpees; 7 pull-ups, run around the playground, 7 burpees, etc.

Picnic table work-

• 20 step-ups (Heisenberg style)
• 10 Hail Marys
• 10 Incline Merkins
• 10 Decline Merkins

COT/BOM- Name-O-Rama to dub the two FNGs- welcome Snuffy and WrongWay.  Prayers for our man Barker and the service Tues