Mickey Mouse Merkin
In plank position, perform Wide Arm Merkin, Diamond Merkin, Wide Arm Merkin, then return to your feet. That’s one. Wide, Diamond, Wide (WDW – like Walt Disney World). 10 Count
Curb to curb sprint – Hold reverse lunge right leg
Place your feet against a curb or wall while in a plank position. Contract the legs for a horizontal squat. (1) Extend legs (2) Perform a Merkin (3) Return to starting position (4) or one rep.
Curb to curb sprint – Hold reverse lunge left leg
go down roll to your right push up
go down roll to your left push up
Curb to curb sprint – dying cockroaches for the six
Dirty Merkin Ladder
Find a launch point and target point to sprint to. 50 yards or more. Start with 20 merkin. Sprint to target point. 19 merkin. Sprint back to launch point. 18 merkin. Continue decreasing merkin count down to 1 merkin. Total of 210 merkin.
mosey to flag for mary
20x IC J-lo’s and 8x IC moneky humpers – TIME!
welcome Bear for a little galaxy fun, peace and calm, brothers traveling and for Papa Mike to heal and get better!