AO: POOLER
QiC: 9.5
Date: 12/13/2023
Title: The Big Merk
Number of HIMs: 7
9.5, Backfire, Flat Tire, Radar, Spam, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank
Runner's stretch
Calf Stretch
SSH
& Other things
Tha Thang:
Jog to stadium bleachers & light jog down the bleacher section and back
TOTAL OF 369 MERKINS:
Everyone gets own row from Home bleacher section.
Run up/down 1 time and then perform exercise
15- Derkin
15- Merkins
15- Ferkin (from knees)
Repeat stadium sprint up to top & down
14-Derkin
14- Merkins
14- Ferkin
Repeat all until you get to 1
After we finished we PNF stretched for ~10 minutes
COT:
Prayer request:
Backfire= sister & cousin
Sweet-N-Low= Grandbaby and all other babies out there
Spam= Children