Northview High School

1. 

   Wes Evans says:

   May 7, 2018 at 9:01 am

   Cinco de Merkin
   Location: Sylvania Northview High School: Faith Hill
   Date: 05.05.2018 – Saturday
   Count: 14
   Q: Spider Monkey
   PAX List: Wal-Mart (FNG), Dauber, Mater, The Mick, Colonel, Magnolia (FNG), Elena, Mr. Belding, Balco, Pixar, Bluto, Froman, Splinter.
   The Thang: 13 men showed out for Spider Monkey’s VQ and left with inflated pecs and glutes.
   Warm-a-rama
   • Hip break rotation
   • Chest openers – thumbs facing away
   • Side straddle hops
   • Abe Vigoda – Windmill opposite toe touches
   • Single leg RDLs
   o 5 each leg
   • Back openers
   • Alternating 4 part lunge
   • Inch worms forward and back. Walk your hands out – walk your feet to your hands. –Reverse.
   • Bridges (on your 6)
   Work Out – Alternate locations from starting lot to Monroe street lot. Hill sprint on way back
   • Alternating Forward Lunge. In cadence. 5 reps. – Recover
   • Spider Man Merkins. In cadence. 5 reps – Recover
   • Alternating Forward Lunge. In cadence. 5 reps. – Recover
   • Spider Man Merkins. In cadence. 5 reps- Recover
   • Alternating Forward Lunge. In cadence. 5 reps. – Recover
   • Spider Man Merkins. In cadence. 5 reps- Recover
   Jog to next location. Side straddle hops as you wait for the 6.
   • Reverse Lunge. In cadence. 5 reps – Recover
   • Cross-Over Merkins. In cadence. 5 reps – Recover
   • Reverse Lunge. In cadence. 5 reps – Recover
   • Cross-Over Merkins. In cadence. 5 reps – Recover
   • Reverse Lunge. In cadence. 5 reps – Recover
   • Cross-Over Merkins. In cadence. 5 reps – Recover
   Jog to next location. Scissor hops as you wait for the 6.
   • Lateral Lunge. In cadence. 5 reps. – Recover
   • Merkins with a kick. In cadence. 5 reps. – Recover
   • Lateral Lunge. In cadence. 5 reps. – Recover
   • Merkins with a kick. In cadence. 5 reps. – Recover
   • Lateral Lunge. In cadence. 5 reps. – Recover
   • Merkins with a kick. In cadence. 5 reps. – Recover
   Jog to next location. Jump rope as you wait for the 6.
   • 45 degree Reverse Lunge. In cadence. 5 reps. – Recover
   • Dolphin Merkins. In cadence. 5 reps. – Recover
   • 45 degree Reverse Lunge. In cadence. 5 reps. – Recover
   • Dolphin Merkins. In cadence. 5 reps. – Recover
   Jog to next location. Side straddle hops as you wait for the 6.
   • Fencing Lunge. In cadence. 5 reps. – Recover
   • Merkins. In cadence. 5 reps. – Recover
   • Fencing Lunge. In cadence. 5 reps. – Recover
   • Merkins. In cadence. 5 reps. – Recover
   • Fencing Lunge. In cadence. 5 reps. – Recover
   • Merkins. In cadence. 5 reps. – Recover

   Flutter Kicks. In cadence. 5 reps. – Recover
   Cross-over Plank walks. In cadence. 5 reps. – Recover
   Flutter Kicks. In cadence. 5 reps. – Recover
   Cross-over Plank walks. In cadence. 5 reps. – Recover

   Bridge to hip lift. In cadence. 5 reps. – Recover
   Lateral Plank walks. In cadence. 5 reps. – Recover
   Bridge to hip lift. In cadence. 5 reps. – Recover
   Lateral Plank walks. In cadence. 5 reps. – Recover

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