Free Men’s Workout #1636 (Ebenezer Park)

7.6.22
AO: Scrooge
The Pax (9): Belding, Big Worm, Bionic, Nurse Jackie, Paycheck (Q), Sawdust, Swamp Fox, Thrilla, Web
All in cadence unless specified otherwise

Warmup:
-Squat Imperial Walkers (10)
-High Knees (10)
-Plank Toe Taps (10)

BOOKEND:

Mosey to Picnic tables
– Dead Hang (10 count)
– Slow Pullups, Pause at top (5)
– Pop Squats (10)
– Explosive tabletop Merkins (chest to table, explode to standing (10)

THE THANG: FIELD OF DREAMS: Foulpole Fartlek Edition

Mosey to baseball field’s closest foul pole. Assemble across foul line.
– High Knees (10)
– Lighpole fartleks to other foulpole, alternate jailbreak/mosey.
– Side Squats (10)
– Fartleks
– Side to side Merkins (10)
– Fartleks: 2 lightpoles each
– Chinooks (10)
– Fartleks: 2 lightpoles each
– Cuban Nightclubs
– Fartleks
– Hand release Merkins
– Fartleks
– Al Gore (10 count)
– Prisoner Squat to Dugout gate
– Everyone in a concrete square, Al Gore (10 count)
– Step into grass, Bonnie Blairs (10)
BOOKEND:
Mosey to Picnic tables
– Dead Hang (10 count)
– Slow Pullups, Pause at top (5)

Q forgot pop squats!

⁃ Explosive Merkins (10)

Mosey to Playground

MARY, Around the Horn:

Paycheck: Heels to Heaven (10)

Thrilla: Flutter Kicks (10)

Sawdust: defer

Bionic: Leg Raises (10)

Web: Bonnie Blairs (10)

Belding: EIGHT COUNT Freddies (?)

NJ: Stargaze

Big Worm: Spiderman Merkins (10)

Swamp Fox: Big Boi Situps (10)

BOM

PRAYER

PLEDGE

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