What doesn’t kill you can kill your friends.
Welcome Dilbert.
Disclaimer: don’t hurt yourself.
Warmup
20 reps of each of these:
The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence.
The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command
The next exercise is, Ray Lewis Starting Position. Move. In Cadence.
The next exercise is, The Merkin Starting Position. Move. In Cadence. down up on my command
The next exercise is, Big Boy Sit-ups on your own
The next exercise is, The 21 (21 side straddle hops with a silent count. Hands need to slap on your sides in unison on the last count, or there’s punishment).
The next exercise is, 10 Burpees on your own, since the Q finished late on the 21.
The next exercise is, The Sparrow (Big boy sit up but come all the way up so that your arms can wrap your knees) Starting Position. Move. In Cadence. (Down up on my command)
The next exercise is, Crab cakes Starting Position. Move. On your own.
The next exercise is, Werewolf (just 10)- Start in a plank, downward dog to face up at the moon. Similar to dive bomber.
The next exercise is, Groiner – start in a plank, lunge up so that your legs are outside and even with your hands, then lunge back.
Mosey two laps. Talkers in the front, non-talkers in the back
Form two lines:
Indian Lunge Weave – spread out in a long line and lunge to the other side of the park. The last person in line (the indian) runs toward the front, but weaves through the PAX like cones.
Tunnel of Love (worm in the dirt style)
Bridge of Hate (crowd surfing)
Insecticide
Dying Cockroach (20) (lie on back touch opposing hand to knees
Jimmy Cricket (10)(four limb pop-up merkin.)
Dying Cockroach (20)
Jimmy Cricket (10)
Jimmy Cricket (5)
Crab vs bear teams (soccer or Braveheart)
Whamo lung walk – On Pax throws a frisbee and everyone sprints in that direction. When it lands, everyone lunge walks until you get to the frisbee. Repeat.
Amphitheater
The next exercise is, The Dip (20) Starting Position. Move. In cadence, down up on my command
The next exercise is, Decline pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (15) Starting Position. Move. In cadence, down up on my command
The next exercise is, Declined pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (10) Starting Position. Move. In cadence, down up on my command
Ask the PAX to pick one. They picked:
Duck Joust (knock each other over from a duck walk position)
Dora: You do Merkins while your partner runs, then switch 100 pushups total.
Marine Merkin Circle: Your feet on the next guys back. Form a circle or a line.
The Jack Web (5)
40 Flutter Kicks
Squirkin (partnered decline merkin + Squat).
Circle up. Name o Rama. FNGs. Announcements. Prayer. Lead on 3.
F3 Birmingham 