AO – The Big EZ

7 PAX posted: Mullet, Sarge, Butterfly, Pickles, Springbok, Beefsteak, Ace (Q)

5 core principles:

Free Workout, Open to All Men, Always Outside, Peer Led, Ends in Circle of Trust

Disclaimer:  Not an expert, modify as needed.  F3, Zionsville Presbyterian, and I are not responsible.

Warm up:

– Arm Stretches:  across chest, behind head 10 count

– Large Arm Circles Fwd x 10 IC

– Large Arm Circles Bwd x 10 IC

– Weed Pickers x 15 IC

– High Knees x 30 seconds 

– Butt Kickers x 30 seconds

– Mosey to lower parking lot

The Thang: Monday Mania: Merkins & Motivators

Set 1: SSH Mania

Motivators – From 10

Mosey

End at upper lot at the ledge for set 2

Set 2: Merkins Mania

– Regular Merkins x 15

– Side shuffle to light, 10 Squats, shuffle back

– Decline Merkins x 15

– Side shuffle to light, 10 Squats, shuffle back

– Incline Merkins x 15

– Side shuffle to light, 10 Squats, shuffle back

– Hand Release Merkins x 15

– Side shuffle to light, 10 Squats, shuffle back

– Up/down Curb Merkins x 15

– Side shuffle to light, 10 Squats, and shuffle back

– Caterpillar Merkins back to light

– Repeat… for Round 2

Mosey to starting spot 

Mary: Ab Mania

– LBCs x 25 IC 

– cross leg over x15, then switch IC

– Dolly x15 IC

– No Surrenders x 10 IC

Recover, Recover!

Count off

Name o Rama 

Announcements

Picture by the flag

Mumblechatter: The PAX talked of the cold weekend that resulted in lots of screen time for the kids, new subscriptions to Disney+ to catch the Mandalorian, and just good old couch sitting. Motivators and Merkins Mania challenged us to not give in to the inter voice in our heads to give in and drink warm coffee in our cars. We ended in our Circle of Trust vowing to each other to build our on our 2nd and 3rd Fs.

— ACE!

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