10/25/18 The Hill – Lost my Virgin Q
15 PAX took to The Hill: Frugal – Boy Band – Black Lung – Too Tall – Money Shot – Cinderella – Dilly Dilly – Floppy D – Blue Mule – Life Champ – Red Skull – Hot n Ready – Cowboy – Squee – Strangler
Disclaimer
Warmup:
Mosey – 10 Good Mornings – 12 Imperial Walkers – 12 Baby Arm Circles – Reverse – 12 Air Press –– 25 SSH
Count off 1’s and 2’s 1’s to your left. 2’s to your right.
Thang 1 – Merkin and Squat Variations
– 1’s starts with Upper Body 2’s Lower Body – Switch. Start each new sequence together.
- Merkins – 10/Squat – 10
- Hand Release Merkins – 10/Squat Jumps
- Fingertip Merkins – 10/Split Leg Jumps – 20
- Derkins – 10/Squat – 10
- Irkins – 10/Squat Jumps – 10
- Merkins – 10/Split Leg Jumps – 20
- Diamond Merkins – 10/Squat – 10
- Derkins – 10/Squat Jumps – 10
- Hand Release Merkins – 10/Split Leg Jumps – 20
- “Perfect” Merkins – 10/Squat – 10
- Dips – 20/Flutter Kick
- Dips – 20/Flutter Kick
Thang 2 –Football Field Workout– Start in the endzone – Partner 1 starts – Partner 2 starts when 1 gets to the 20 yd line.
- 20 mountain climbers – Lunge (to the 10 yd line) – Bear Crawl (to the 20) – crab walk (to the 30) – Inchworm
Merkins (to the 40) – Broad Jump (to the 50) then run to the opposite endzone. - Rinse and repeat
- 20 mountain climbers – Pivot Squats (to the 10) – Bear Crawl (to the 20) – Crab Walk (to the 30) – Opposite hand and opposite foot hops (to the 40) – Switch hand and foot (to the 50) – run to the opposite endzone
- Rinse and repeat.
- Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
- Rinse and repeat
- Partner wheel barrel (to the 10) – switch (to the 20) – Partner Carry (to the 40) – switch (to the 60) – Run to the opposite endzone
- Rinse and repeat
Thang 3 – Time Wasters
- Flutter kicks (40) – 10 Spider Merkins – Plank – side plank – switch – plank
- Stretch
Thank you all for coming out and letting me serve,
-The (Scranton) Strangler