Merkin Mile with Antics
THE SCENE: It was not raining and that was enough.
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 25, IW x 20, Hillbillies x 15, Daisy Pickers x 15, Forward Arm Circles x 15, Reverse Arm Circles x 15
THA-THANG:
Mosey to 1 mile path.
Complete 1 loop of the walking path performing 1 set of each exercise approximately every 0.20 mile.
- Merkins x 20
- Big Boy Situps x 15
Antics: Add some Bear Crawl and some Crab Walk to the run just for fun. Throw in 1 bonus set of Merkins and Big Boy Situps because we did so well.
MARY:
- Freddy Mercuries x 20
- LBC’s x 20
- Daisy Pickers x 15
- Two minutes of plank rotating between high plank, low plank and shoulder taps to help the time go by.
COUNT-OFF & NAME-O-RAMA
Upgrade, Photoshop, Snookie, Pop Tart, Mudpants, Big Top, FNG – Decoy
CIRCLE OF TRUST/BOM:
Patience and listening. To be effective at either one you probably need both. For me its not always that obvious. I am trying to exercise more patience and I have recently discovered that to do I need to improve in listening also.
MOLESKIN:
Next time we need to get two laps around the park in, and carry 1 CMU with us just to make it interesting (credit to Photoshop for mentioning CMU’s but not in that way).
