Q: Picasso
PAX: Hackeysack, Stogie, Venus, Boardwalk, Picasso, Church League, Redcoat, Boba, Silver Fox, Hard Hat
FNGs: 1 Hard Hat
COUNT: 10
CONDITIONS: Parking garage, cool 60s, misty
WARMUP:
– SSHs x 10
– Hillbillies x 10
– Arm circles forward x 10
– Arm circles back x 10
– Weed pickers x 10
THE THANG:
Proceed through Level 1, then circle back to Level 2 and continue until time.
🛡️ 1. Captain America: Stability & Core
Level 1:
• Merkins – 10
• Big Boy Sit-ups – 20
• Plank Shoulder Taps – 30 IC
Level 2:
• Merkins – 20
• Big Boy Sit-ups – 30
• Plank Shoulder Taps – 40 IC
⚡ 2. Thor: Strength & Core Power
Level 1:
• Carolina Dry Docks – 10
• Lunges – 20 (each leg)
• American Hammers – 30
Level 2:
• Carolina Dry Docks – 20
• Lunges – 30 (single)
• American Hammers – 40
🕷️ 3. Spider-Man: Agility & Core Control
Level 1:
• Spider-Man Merkins – 10 each side
• Step-Back Lunges – 20
• Plank Jacks – 30
Level 2:
• Spider-Man Merkins – 20 total
• Step-Back Lunges – 30
• Plank Jacks – 40
💚 4. Hulk: Explosive Strength & Core
Level 1:
• Burpees – 10
• Heel Taps – 20
• Wide-Arm Merkins – 30
Level 2:
• Burpees – 10
• Heel Taps – 30
• Wide-Arm Merkins – 20
🖤 5. Black Panther: Precision & Quick Strikes
Level 1:
• Sprints (to far wall) – 5
• Skaters – 20
• Diamond Merkins – 30
Level 2:
• Sprints – 10
• Skaters – 30
• Diamond Merkins – 40
🧠 6. Iron Man: Tactical Burnout & Core
Level 1:
• Hand-Release Merkins – 10
• Jump Squats – 20
• Flutter Kicks – 30
Level 2:
• Hand-Release Merkins – 20
• Jump Squats – 30
• Flutter Kicks – 40
MARY:
ANNOUNCEMENTS:
– Stay tuned for more info on F3 event in September from Boardwalk (Sandlot has 8am Q)
COT:
– Church League 8 days out from baby due date
– Praying for Boba’s coworker, father-in-law passed away