I was looking for some new workouts and reviewed a backblast from our friends at F3 Cherokee. This one looked good.
Warm-O-Rama: 0630 MOSEY over to the tennis court.
13x Copperhead Merkins
13x Gorilla Humpers
OYO Michael Phelps
Stranger Thang 1:
10 BBSUs, 1 Merkin
Then 9,2… 8,3 and so on
Take a LAP around the five courts
Stranger Thang 2:
Demogorgon Crawl (Bear Crawl) across two courts
Crawl Bear back to first court
Take a LAP
Stranger Thang 3:
Tennis Court Burpicides (thank you @C4)
Suicides with 1, 2, 3, 4, 5 Burpees
Rinse and REPEAT
Take a LAP around the courts
Stranger Thang 4:
25x Flayer Supermans x 2
30 second plank x 2 and 20 second side planks
Mosey back to the main Parking Lot
Stranger Thang 5:
Lunges 20 yards and back x 2
Stranger Thang 6:
Stranger Thang 7:
Russian Merkins? That just sounds weird.
Russian PUSHUPS in cadence.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hold for 5 second at top after each set
1 rep, HOLD, 2 reps, HOLD… up to 10 Reps
Stranger Thang 8:
25x Iron Mikes (Jump Lunges)
3 MoM called out by various PAX
Run back to the FLAG
Koresh’s Dads chemo
It was good to be back with my NWA brothers.