AO: ao-the-rising
Q: Fred Kelly (Grassy Knoll) , Sunny The Machine Sehgal
PAX: Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Achilles Estavillo (SideOut/JabJab/Scorpion K, Elliot Gordon, Matt Hopkins (Brisket), Wayne Frost (Takedown), Hot Rod, RedCoat, Yogi Naik, Erik Cabral (Styx), Rohan Mehta(Scoops n’ Hoops), Stringray, David Shen (Redfin)
FNGs: 1 David Shen (Redfin)
COUNT: 17
WARMUP:
DC stretches
6 motivators (countdown)
2 arm circles – (10 count: 1. Forward 2. Reverse)
9 Imperial Walkers
THE THANG:
Modify as needed Easier Harder
Repeat 5x
20x Coupon Curls Full coupon
20x Jumpin Jacks Jumpin Jack Flashes
20x Merkins Planks Burpees
20x Big Boi Sit Ups LBCs WWIII situps
20x Overhead Coupon Presses Full coupon
20x Goblet Squats No coupon Full coupon
5x Burpees (last one is 4x) Merkins Man-Makers
1 Lap of Upper Lot
MARY:
Each PAX choice
ANNOUNCEMENTS:
FamilyFunDay July 5, 2024 Mercer County Park East Picnic Area
COT:
A dozen, a gross, and a score
Plus three times the square root of four
Divided by seven
Plus five times eleven
Is nine squared and not a bit more.
By Leigh Mercer
Q: Fred Kelly (Grassy Knoll) , Sunny The Machine Sehgal
PAX: Harjot Pannu (Cruiser), Hitchcock (Randy Sherman), Achilles Estavillo (SideOut/JabJab/Scorpion K, Elliot Gordon, Matt Hopkins (Brisket), Wayne Frost (Takedown), Hot Rod, RedCoat, Yogi Naik, Erik Cabral (Styx), Rohan Mehta(Scoops n’ Hoops), Stringray, David Shen (Redfin)
FNGs: 1 David Shen (Redfin)
COUNT: 17
WARMUP:
DC stretches
6 motivators (countdown)
2 arm circles – (10 count: 1. Forward 2. Reverse)
9 Imperial Walkers
THE THANG:
Modify as needed Easier Harder
Repeat 5x
20x Coupon Curls Full coupon
20x Jumpin Jacks Jumpin Jack Flashes
20x Merkins Planks Burpees
20x Big Boi Sit Ups LBCs WWIII situps
20x Overhead Coupon Presses Full coupon
20x Goblet Squats No coupon Full coupon
5x Burpees (last one is 4x) Merkins Man-Makers
1 Lap of Upper Lot
MARY:
Each PAX choice
ANNOUNCEMENTS:
FamilyFunDay July 5, 2024 Mercer County Park East Picnic Area
COT:
A dozen, a gross, and a score
Plus three times the square root of four
Divided by seven
Plus five times eleven
Is nine squared and not a bit more.
By Leigh Mercer