Q: Alan Hockenjos (Walden) ,
PAX: Nick Behmke (Watson), Alan Hockenjos (Walden)
FNGs: None
COUNT: 2
Anchor pyramid workout using Watson’s F3 deck of cards.
WARMUP: arm circle arms, Michael Phelps, windmills, ssh x10
THE THANG: pyramid workout 5 exercises per round, increase reps by 5 between rounds, run a loop.
1st round X10
Backwards run
Hand release Merkins
Heels to heaven
AmHams
Dips
Run loop
2nd round x15
Low slow squat
Butt kickers
Jokers wild- alligator merkins
Bear crawl
Standing lunge
Run loop
3rd round x20
Burpees
Smurf jacks
Merkins
Alt. Side squats
Incline merkins
Run loop
4th round x15
Bulgarian split squat
Backward lunge
High slow flutters
Derkin
Carioca
Run loop
5th round x10
Big Bois
Wide merkins
High knees
Jumping lunge
Merkins
Bonus round x10
Lunge walks
Mtn climbers
Lunges
Jokers wild- plank jacks
Sprint 300m
Run loop
MARY:
ANNOUNCEMENTS: 7th anniversary coming up, 4/11
COT: Anchor strong!
