Two Things

AO: Firehouse

When: 2025-06-19

QIC: Ruby

PAX (7): Beanz, Better Call Saul, High time, Maybelline, Ruby, Seaman, Other, FNG - Stroganoff

Preamble:

This beatdown focused on two things:  squats and merkins.

Warm-O-Rama:

Run Arm Circles Finkle Swings High Knees Butt Kickers SSH’s Squats Merkin to Down Dog Side Shuffle Mountain Climbers More SSH’s

The Thang:

Tabata 1:  30 sec on with one exercise, 30 sec rest.  Move to next exercise. Two rounds. (8 minutes total) -Merkins, Squats, Wide Merkins (Werkins), Sumo Squats Run a lap Tabata 2:  40 sec on, 20 sec rest, same as above with new exercises (8minutes) - Diamond Merkins, Jump Squats, Carolina Dry Docks, Monkey Humpers Run a lap EMOM:  a pyramid of Squats and Merkins.  Minute 1, do 1 squat and 1 merkin.  Minute 2, do 2 squats and 2 merkins.  Minute 3, do 3 squats and 3 merkins. Up to 12. Finish with one nice, slow, Sun Salutation.

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