Date: 2025-11-15 AO: ao-the-gridiron Q: Diesel PAX: Plowman, Butter Bacon, Lefty, Saracha. FNGs: None COUNT: 5 WARMUP:
SSH, Grandpa Jacks, Daisy pickers, Arm circles, Michael Phelps, Cross body Arm, behind the back arm.
THE THANG:
Modified Merkin Mile Run 50yd 10 Merkins 10 Diamand M 10 Wide M Total 400yd Runing
Arm Blaster (10 min timer) 10 Carolina Dry Docks 15 Plank-to-Merkins (forearms to hands = 1 rep) 10 Perfect Merkins 10 Burpee
Climb the Burn Mount (Finisher) 20 Mountain climber 20 Over head press (no weight) 10 Tempo Merkin 4 down 1 up 20 Arm Circles foward & Reverse
WARM DOWN:
Cross body Arm, Behind the back arm, Michael Phelps,
ANNOUNCEMENTS:
TAPS:
Tags: ao-the-gridiron, Plowman, Butter Bacon, Lefty, Saracha.
SSH, Grandpa Jacks, Daisy pickers, Arm circles, Michael Phelps, Cross body Arm, behind the back arm.
THE THANG:
Modified Merkin Mile Run 50yd 10 Merkins 10 Diamand M 10 Wide M Total 400yd Runing
Arm Blaster (10 min timer) 10 Carolina Dry Docks 15 Plank-to-Merkins (forearms to hands = 1 rep) 10 Perfect Merkins 10 Burpee
Climb the Burn Mount (Finisher) 20 Mountain climber 20 Over head press (no weight) 10 Tempo Merkin 4 down 1 up 20 Arm Circles foward & Reverse
WARM DOWN:
Cross body Arm, Behind the back arm, Michael Phelps,
ANNOUNCEMENTS:
TAPS:
Tags: ao-the-gridiron, Plowman, Butter Bacon, Lefty, Saracha.