5 PAX made their way into the Patmos gloom after a busy weekend of events throughout the F3NWIND region. It was a great morning for a continuation of my 5 year celebration:
Warm Up
Light Pole Lap
SSH x20IC
Merkins x5IC
Windmill x20IC
Merkins x5IC
Bean Picker x20IC
Merkins x5IC
Straddle Hop x20IC
Merkins x5IC
Stride Hop x20IC
Merkins x5IC
Toe Hop x20IC
Merkins x5IC
Squat Thrust x20IC
Merkins x5IC
Mt. Climber x20IC
Merkins x5IC
Fast Feet Circuit (Fast Feet down to plank, up to Fast Feet, back to reverse plank, roll to plank, up to Fast Feet) x4
The Thang
Mosey to the bottom of the hill
Monkey Humpers x10IC
Sprint up the hill
5 Burpees OYO
Mosey back down
Monkey Humpers x10IC
Pickle Pounders x10IC
Sprint up the hill
5 Burpees OYO
Mosey back down
Monkey Humpers x10IC
Pickle Pounders x10IC
Makhtar N’Diaye x10IC
Sprint up the Hill
5 Burpees OYO
Mosey back down
Monkey Humpers x10IC
Pickle Pounders x10IC
Makhtar N’Diaye x10IC
Reverse Pickle Pounders x10IC
Sprint up the Hill
5 Burpees OYO
Mosey back down
Pickle Pounders x10IC
Makhtar N’Diaye x10IC
Reverse Pickle Pounders x10IC
Sprint up the Hill
5 Burpees OYO
Mosey back down
Makhtar N’Diaye x10IC
Reverse Pickle Pounders x10IC
Sprint up the Hill
5 Burpees OYO
Mosey back down
Reverse Pickle Pounders x10IC
Sprint up the Hill
5 Burpees OYO
Mary
LBC x15IC
Side Crunch x10 each side OYO
Low Flutter x15IC
Low Dolly x15IC
Freddie Mercury x10IC
Moleskin
As always it was a pleasure to lead you men in a beatdown. It was awesome to see Schnitzel out again, and hopefully we’ll get him consistently posting again. 5 years in, and it’s still hard…
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