Merkin Mania ” feeling the pain” memories

Warmarama

Run to light

Front Arm Circles

Back Arm Circles

Huggy Bears

Tricept stretch

Abe Bagoda

Goof Balls

Monkey Humpers

Lean on Me Quad stretch

The Thang

1 minute rounds…

10 Regular Merkins

Side Straddle Hops for remainder of minute

10 Shoulder tap merkins

little baby crunches for remainder of minute

10 Jump Jack Merkin

Supermans for remainder of minute

10 Merkins with alternating legs up

Plank for remainder of minute

10 Staggered Merkins

Jump rope in place for remainder of minute

10 Slow down , fast up

Calf raises for remainder of minute

10 Derkins

Reverse crunches for remainder of minute

10 Clapping Merkins

Left Side plank for remainder of minute

10 Merkins into side plank (5 each side)

squats for remainder of minute

10 Balls to walls Merkins

Right side plank for remainder of minute

10 Wheel Barrel merkins with partner holding feet and squats

Recover

24 total merkins- merkin 1 arm on ball, move to other arm, then pass to next person in circle

hold squat for remainder of minute

10 merkins each and as group with 40 lb weight vest on back (110 merkins total)

Recover

Counterama

11

COT-

234 Total Merkins

 

 

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