Title: Mountains, Merkins, and Monkey Humpers Oh My

DATE: 2024-02-01
AO: The Bluff
Q: Audit
PAX: Mac Wax On Wreck-it Ralph Dovetail
FNGs: None
COUNT: 5
Disclaimer:
F3 is a worldwide community of men put together to invigorate leadership by setting small community workouts groups.

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

Why:
Starting February off with a bang!

Warm Up:
Good Mornings
SSH
Butkus – curb toe touches
Bat Wings – 4 part shoulder warm up IC to 15 each: arm circles fwd, arm circles bckwrd, seal claps, overhead claps – sufficient shoulder warmup!
Mucho Leg-o – Motivators for a leg warmup! 4 part exercise starting at 4 each and dropping down to 1. Feet together squats, regular squats, wide stance squats, Bonnie blairs – motivators!

Indian Run to Hill while passing a 10lb medicine ball

The Thang: Done on the hill for that little extra muscle work.

Each round includes MOT, Monkey Humpers (MH), and a merkin exercise. MH all done with 2 is 1 cadence to 10. All merkins exercises had qty 10 with the exception of 4 x 4s where we did 5. We completed 2 full rounds of all exercises.

140 merkins
240 monkey humpers
1 shooting star

Going Up
: Apple Turnover (bear crawl halfway and switch to crab walk for remainder)/ Monkey Humpers (MH) / Derkins
: Reverse Lunge / MH / Erkins
: Back Pedal / MH / Derkins

Coming Down
: High Knees / MH / 4 x 4 (Burpee with 4 merkins and 4 Mt climbers 2 is 1) Qty 5
: Frog Jumps / MH / Finger Tip Merkins
: Apple Turnover / MH / Perfect Merkins

Mary:
Didn’t make it back for Mary but below was on the docket.
Flutter kicks
Boats and canoes

Announcements:
: 2nd F lunch Friday at Rudy’s at 11.

COT:
Prayer request for Vail Christian Youth Group, changes likely and prayers for guidance on changes and for a good transition.