The Pledge of Allegiance!
Warm up:
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SSH’s x 20
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Stretch Down the Middle
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Windmill x 10
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Spread the legs: stretch down the middle, to the left, to the right, back to the middle
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Imperial Storm Trooper x 15
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Early Mary – to get to 500 reps
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50 low flutters
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50 low dollies
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Repeato (that’s 200 Mary reps)
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Repeato (that’s 300 Mary reps)
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The Thang:
Merkin/WWII Sit-up Ladder
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5 Merkins, 5 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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15 Merkins, 15 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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5 Merkins, 5 WWII Sit-ups (that’s 45 more Mary reps, running total of 345)
Burpee/8-Count Body Builder Ladder of 12’s
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2 burpees
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40 yard sprint down
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10 8-count body builders
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40 yard sprint up
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4 burpees
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40 yard sprint down
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8 8-count body builders … (that's 30 burpees, 30 8-count BBs)
Merkin/WWII Sit-up Ladder
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On your 6: spread the legs, stretch to the middle, left, right and middle again
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5 Merkins, 5 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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15 Merkins, 15 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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5 Merkins, 5 WWII Sit-ups (that’s 45 more Mary reps, running total of 390)
Legs
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Peoples Chair x 30 seconds, then 20 overhead air presses
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Squats x 20 (in cadence)
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Lunge walk touching knee to ground one full lap around concession stand
Burpee/8-Count Body Builder Ladder of 12’s
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2 burpees
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40 yard sprint down
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10 8-count body builders
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40 yard sprint up
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4 burpees
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40 yard sprint down
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8 8-count body builders … (that's 60 burpees, 60 8-count BBs)
Circle up (to finish Mary):
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50 low flutters
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50 low dollies (running total of 490)
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10 WWII Sit-ups
Naked Man Moleskin:
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31 very strong men and one angry ginger completed all of the above exercises.
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Beautiful weather this morning, low 60’s, excellent for an outdoor Stretch Armstrong
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T-claps to Metallica and the others who hit the standard (Metallica and his faithful followers ran 2 miles BofA to The General and back again after the workout
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Special thanks to Jazz Hands for his motivational assist – always positive and always expressing his spirit
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Special Sauce does 500 Mary reps every day – incorporated it into the workout to save him some time, but he was a fartsack
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9 respects: Dr. Seuss, Outsource, Jersey Boy, Shaken, Turbo, Deep Dish, Callahan, Boarhog & myself
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Thanks to Magnus for giving me the opportunity to lead these outstanding men
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Many thanks to Mini Me for EH’ing me 5+ years ago at a Mt. Zion “Journey” men’s breakfast.He is such a dreamy guy and I’m forever grateful that he brought me to this group of men.If you feel the same – either that mini me is dreamy or – that you are thankful for the brother who EH’d you, spread the word.Jolly Roger said it best that someone out there is praying for this and they won’t know unless you tell them. Someday YOU might be dreamy.