Merkin/Burpee Stairs Ladder
QIC
PadawanAO
GraphitePAX
- Bergundy
- Deliverance
- Eliot Ness
- JCS
- Munger
- Padawan
- Shiplap
- Webelos
Workout
Conditions
Cool and perfect — before the heatwave arrives
Warmup
Neck rolls
Old Man Stretch
Hillbilly Walkers (15)
Michael Phelps (15)
Imperial Walkers (15)
Little arm circles (15)
Overheads (15)
Moroccan Night Clubs (12)
Thang
Merkins or Burpee Ladder (do assigned number, then run up and down the stairs; first one back leads an exercise until the 6 is in)
Merkins
10 to start
5 + 10 + 15 + 20 + 25 + 30 + 25 + 20 + 15 + 10 + 5 = 180
10 to finish
Burpees
5 to start
3 + 5 + 8 + 10 + 13 + 15 + 12 + 10 + 7 + 5 + 2 = 90
5 to finish
Mary
Leg stretches (knees to chest)
Glute bridges (20)
LBC’s (30)
Freddy Mercuries (20)
COT
Good to back after 2 weeks off for vacation. Recent ups and downs with family vacations, mom’s health issues, and wife’s job search. Enjoy the highs — they will sustain you through the lows.
Announcements
Beyond Hunger 7/11 (Harry T. Stone) and 7/18 (Deliverance)
10-mike beer ruck, 7/25 (Styrofoam)
Book Club, American Nations by Colin Woodard, 8/4 (Odenkirk)