Disclaimer: I’m not a professional.
You’re here at your own risk.
If you don’t feel comfortable with an exercise, you don’t have to do it.
By proceeding, you assume the risk of injury.
Please repeat every exercise, and help me count.
Warmup
The first exercise is: 7 Motivators. Starting Position. Move. In Cadence.
The next exercise is, 20 Tappy Taps Starting Position. Move. In Cadence.
The next exercise is, 10 Tin Soldier Starting Position. Move. In Cadence.
The next exercise is, 10 Prisoner squats Starting Position. Move. In cadence, down up on my command.
The next exercise is, Little Baby Arm Circles (forward, backward) Starting Position. Move. In Cadence.
The next exercise is, Big Boy Arm Circles (forward, backward) Starting Position. Move. In Cadence.
The next exercise is, Crab cakes Starting Position. Move. On your own.
The next exercise is, Dying Cockroach Starting Position. Move. On your own.
What’s better than 1000 Merkins? (2000)
Five guys do Merkins, everybody else take another station. (Curls, Squats, overhead thrusters, big boy situps).
Whenever anyone wants to, they yell “I feel outstanding” and start running up Hoffa mountain. When they get down the mountain, they ring the gong and everybody switches to a different station. Can’t switch until someone rings the gong. Any runner can leave at any moment, even if the other runner hasn’t returned, as long as he yells “I feel outstanding”.
We all work out until our cumulative merkins reaches 2,000.
Pull up bars
Split into two groups. Same as above on the pull up bars, everyone else do squats while watching, switch whenever your runner gets back. Each group has to reach a total of 20 pull-ups per pax, cumulatively.
And now for something completely different:
Guantanamo
Pax on Backs with feet straight up in the air. Someone circumnavigates the group trying to slam each man’s feet to ground. Big Mac and Loafers try to blend in with the grass to not get re-injured.
Spoons
Whoever reaches the rep count first pulls a spoon, then everybody dives. Losers do 3 burpees.
50 Squats
20 Squats
30 Big boy sit-ups
100 LBC’s
20 Goblet squats
30 Block dips.
Winner: Archive
Global warming
Rotating circle leftward while holding an Al Gore (tree-hugger) pax choice exercise
20 Merkins (ship lap)
If you remember what the other pax choice exercises were, please reply in the comments below.
Truncated Merkin waterfall
5 per person, then 5 in unison.
The end.
Sadly, no manrise.
Naming of FNGs. Welcome Wing stop, Loafers, and Double mint.
Circle up. Name o Rama.. Announcements. Prayer. Lead on 3. Coffee and donuts courtesy of Banks. Discussed formation of a leadership team.
F3 Wheaton 