Google what a Merkin is
May 7, 2018
Dash and Go
May 8, 2018

  • When: 05/07/2018
  • Q: Pepper
  • Pax: Beaker, DisNO, Lazy Bones, Marauder, Lemon Drop, Riptide, Couch Potato

8 PAX came together to “celebrate” Pepper’s birthday a few days early. We were a quiet group this Monday morning, just slogging through the workout, but able to complete it because we were all in it together.

We started with a warm up of arm circles, cherry pickers, and 3 burpees. We have to get in 43 burpees during the next 45 minutes, so we may as well knock some out in the warmup.

Let’s get to it:
45 on, 15 off for 8 minutes.

Set one (arms):
push ups
butt kicks
tricep dips
skaters
shoulder taps
plank jacks
inch worm
jacks

10 BURPEES!!

Set two (legs):
squats
butt kicks
lunges
skaters
calf raises
plank jacks
crock pot squats
jacks

10 BURPEES!!

Set three (abs):
leg lifts
butt kicks
crunches
skaters
russian twists
plank jacks
flutter kicks
jacks

10 BURPEES!! (seriously, Pepper, how OLD are you??)

Set four (butts):

glute bridge
butt kicks
donkey kicks (switch half way)
skaters
fire hydrant (switch half way)
plank jacks
superman
jacks

10 BURPEES!! (honestly, Pepper, can’t you just lie about your age like everyone else?)

Circle up. We read Man in the Arena and remembered that we are better just by being here.

Then a prayer of thanks for this beautiful day and the strength God has given us with these beautiful, old bodies.

I couldn’t think of a better start to my fake birthday than with you, ladies. Here’s to 44!!

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