- When: 07/16/2019
- QIC: PUD
- The PAX: Mr Brady, Feud, Jumanji, McStuffins, Barry Shinkoff
Six Pax Posted for a #FreeMensWorkout in #Jacksonville! The heat was in full effect at #Anthill! 80 degrees at 5:30am certainly makes it easy to work up a sweat!
WARM UP
- 15 SSH’s IC
- 10 LBAC’s Forward IC
- 10 “Sun gods” Forward IC
- 10 Moroccan Night Clubs IC
- 100 cherry pickers OYO
Large lap around the park ending at the monkey bars… 8-10 Sets of the below:
- 10 dips
- 10 Merkins
- 10 pull-ups
- 10 squats
Dips and squats were all the same….
Pull up variations:
- Regular pull-up
- Wide armed pull up
- Close grip pull up
- Neutral pull up
- Chin up
- Pull up of your choice
Merkin variations:
- Regular Merkin
- Werkins
- Right foot elevated
- Left foot elevated
- Derkins
- Derkins with right foot elevated
- Derkins With left foot elevated
Mosey to racquetball court
- Wall sit with 100 overhead claps
- Duck walk around the court
- Forward lunge around the court
- Backward lunch around the court
- Wall sit for 30 second hold
- Inchworm from wall to far line
- Two 10 counts
- Inchworm back
- 100 squats
- 50 horse stance squats
- 50 fire hydrants each leg (100 total)
- 10 Burpee‘s for the train
- 50 LBC’s Oyo
Mr. Brady, feud, Jumanji, McStuffins, Barry shin cough, Pud