- When: 07/19/19
- QIC: Abu
- Pax: Abu, Aquaman, Choppa, Classified (RESPECT), Crankshaft, Glow Worm (RESPECT), Italian Stallion (moved), McEnroe, Optimus (RESPECT), Rafiki, Slim Jim (DOUBLE RESPECT), Spalding, Stern, Whatley, Wimpie
- FNGs|Visiting Pax: Choppa (FNG)
Warm Up
4 count SSH x 10 IC
4 count Punch Jacks x 10 IC
4 count Merkins x 5 IC
Bear Kick Throughs x 5 each side IC
Merkin Extension Circuit
8 reps for Merkins, 10 reps for Extensions
Scapula Merkins +
Back Widows
T Merkins
Back Extensions: Leg Raise
Sphinx Merkins
Back Extensions: Reverse Snow Angel Arm Raises
Archer Merkins
Back Extensions: Alternating Arm Raises
Pseudo (reverse wrists) Merkins
Back Extensions: Alternating Leg Raises
Typewriter Merkins
Back Extensions: Arm and Leg Raises
Carolina Dry Docks
Back Widows
Parker Peter Merkins
Back Extensions: Lateral Flexion
Cobra Merkins
Superman Banana Rolls
Bird Dog Merkins
Back Extensions: w/ Rotation
Downward Dog Alternating Ankle Grab Merkins
Prayer Requests: Optimus’ M’s mission trip, Jock Itch and his brother Peyton, Hot Pursuit, injured PAX
Announcements: Sasquatch is next week! Sign up. https://www.f3enc.com/backblasts/csaup/2019-sasquatch-pre-blast/
Moleskin: I told the PAX that I had 3 workouts today with tennis at 1 and the mud ruck at 730 so this workout would be a mild one. Not many calories were burned but we challenged ourselves with some different merkin variations and worked our entire core. I still need to work on the naming of the exercises though as they seem to be getting longer and longer.