ALSO PART OF THE PAX: The Dragon, Shamrock, Rambo
24 men enjoyed a decidedly humid gloomy beatdown – complete with the start of Merkin Monday
THE THANG
Circle the Birkdale Speedway 2x then land at the launch pad for the following warm-o-rama:
SSH x 25
Merkin x 10
Cotton picker x 20
Merkin x 9
Squat x 20
Merkin x 8
IST x 20
Merkin x 7
Partner up and mosey to rock pile
Partner 1 grab block and Zamperini back to launch pad
Partner 2 walking lunge
Merkin x 6
Partner 1 – Overhead presses
partner 2 – circle the speedway
Switch
Merkin x 5
Partner 1 – Curls
partner 2 – Circle speedway
Switch
Merkin x 4
Partner 1 – Skull Crushers
Partner 2 – Circle Speedway
Switch
Merkin x 3
Partner 1 – Chest Presses
Partner 2 – Circle Speedway
Merkin x 2
Partner 1 – Knee ups with block on chest
Partner 2 – circle Speedway
Switch
Merkin x 1
REPEATO (except for first exercise – Partner 2 did squats)
Merkin x 2, 3, 4, 5
Alternate partner replaces blocks
Merkins x 6
LBC x 25
Merkins x 7
Ws x 20
Merkins x 8
Homer to Marge with flutter kicks x 10
Merkins x 9
V ups x 10 each side
Merkins x 10
AMB
NAKED MOLESKINE
1) Great work by the entire PAX (and lots of sweat too)
2) T claps for 2.0s – The Dragon and Rambo for making it out this AM. Good work Men
3) Sweet C let us know about the F3 Dads and the F3 event at the Knights.. check the website for more news
4) Our hearts and prayers go our to out to Richard Sheltra, his family and friend and fellow firefighters across the area…. RIP…