EMOM Form Fest with 5 Court Suicides

8 hopped out of the sack this morning to get their minds right with an easy simple little workout largely plagiarized from an Earthmover BB from the Burbs a couple weeks ago.

Conditions:

76F, 77% RH, a little muggy

Warm Up:

Smurf Jacks x 15 IC

Hillbillies x 15 IC

Arm Circles x 10 IC

Mosey to Tennis Court for a 5 Court Suicides (a Semper special)

 

The Thang:

EMOM – Every Minute On the Minute.  10 Reps of an exercise, and rest for the remainder of the minute.  The thought is that there is plenty of time…no reason to rush, cut corners and cheat yourself.  Merkins were chest to the ground, flat body, and Squats/Lunges as deep as you could go and pretty slow too.  Concentrate on form.

Odd sets: Merkin variations (Old Fashioned Regular Ole Run of the Mill Merkins, Diamond Merkins, Werkins, Hand Release Merkins)

Even Sets: Alternate between Squats or Lunges and Big Boy Sit Ups

First 10 Minutes (10 sets)

5 Court Suicide

Second 10 Minutes (10 sets)

5 Court Suicide

Third 10 Minutes (10 sets)

5MOM:

I put this one on White Walker to lead.

Flutters x 15 IC

Back Scratchers x 15 IC

Dollies x 15 IC

In and Outs x 15 IC

Announcements:

00 is guest Q next Tuesday 7/28 and will be bringing the pain from the Burbs.  Come out and support him.  Today was a warm up for his…

COT:

 

Sempers family…grandma welcomed home to heaven

Situation involving Marines and Sailor in Chattanooga

Squeal 2.0: court hearing for adoption process moved to Tuesday 7/28…hoping for movement this time.

BOM 

Thanks gents…strong work today.  Great 2nd F as we all stayed together in the circle and had a little bit of rest time to chat.