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{"id":430620,"date":"2022-09-13T08:12:17","date_gmt":"2022-09-13T13:12:17","guid":{"rendered":"https:\/\/www.f3nola.com\/2022\/09\/13\/squats-and-merks-cardio-and-mary-from-russo\/"},"modified":"2022-09-13T08:12:17","modified_gmt":"2022-09-13T13:12:17","slug":"squats-and-merks-cardio-and-mary-from-russo","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2022\/09\/13\/squats-and-merks-cardio-and-mary-from-russo\/","title":{"rendered":"Squats and Merks, Cardio and Mary – from Russo"},"content":{"rendered":"

We did indeed reach down into the 60s this morning at Granny\u2019s (67 to be more precise), where a Fantastic Pax of 4 gathered to start their day. Really good mumblechatter today revolving mainly around Cobra Kai, driver\u2019s ed, gambling with quarters, and good Hulu shows about drugs, with a special appearance by the lunge vs. squat debate. <\/p>\n

Warm up (all IC, 10x)
\n– Good mornings
\n– Cherry pickers
\n– Arm circles
\n– Toe touches
\n– Imperial walkers
\n– Self love <\/p>\n

Thang <\/p>\n

40 seconds Tabata – taking turns among Pax choosing between \u201cSquats and Merks\u201d and \u201cCardio and Mary\u201d, flip a coin to determine which one of the two, then roll dice to determine the actual exercise.<\/p>\n

Choices:
\nSquats (Heads) and Merks (Tails)<\/p>\n

2 – Bobby Hurley\u2019s Knerkins
\n3 – Jump squats Wide
\n4 – Sumo squats. Diamond
\n5 – hallelujah squats Split
\n6 – Deep squats Side to side
\n7- Side to side squats Partner
\n8 – Tuck Jump T merkins
\n9 – Split squats Merkin (normal)
\n10 – Narrow squats. Wild card
\n11 – Wild Card Wide
\n12 – In and out squats Hand release <\/p>\n

Cardio (Heads) and Mary (Tails)<\/p>\n

2 – High knees Hello Dollies
\n3 – Butt kicks Box cutters
\n4 – SSHs Rosalitas
\n5 – Wild card. Flutter kicks
\n6 – Seal jacks. LBCs
\n7- Suicides Big boi sit-ups
\n8 – Back pedals Wild card
\n9 – Karaoke. Leg raises
\n10 – Goof balls Gas pumps
\n11 – Plank jacks Heels to heaven
\n12 – Moroccan night clubs Circle ups <\/p>\n

As promised, there were no burpees and moseying was kept to a minimum (although just barely meeting the \u201cminimum\u201d standard after the suicides). <\/p>\n

COT, Name-o-Rama, announcements, and prayer to close us out.<\/p>\n

Thanks for joining and reading. I\u2019ll work on something even more complicated and with more props for next time. <\/p>\n

SYITG <\/p>\n