AO: Harrisburg
Q: Murtaugh ,
PAX: Constitution, SS Minnow, Bearclaw, Murtaugh, Uncle Floyd
FNGs: None
COUNT: 5
WARMUP: Slow, controlled movements. Emphasize range of motion.
• SSH x 25
• Weed Pickers x 15
• Moroccan Nightclubs x 20
• Arm Circles x 15 each direction
• Toy Soldiers x 15 each leg
• World’s Greatest Stretch x 5 each side
• Inchworms x 5
• Slow Air Squats x 15
• Merkins x 10
• Plank x 30 sec
THE THANG: (25 minutes) – Strength + Mobility Circuit
4 Stations – 1 minute each – rotate for 5 rounds
Station 1 – Strength (Upper)
• Merkins
• Wide Merkins
• Diamond Merkins
• Shoulder Taps
Station 2 – Strength (Lower)
• Squats
• Reverse Lunges
• Step-ups (bench/curb)
• Calf Raises
Station 3 – Core
• Flutter Kicks
• American Hammers
• Plank
• Mountain Climbers
Station 4 – Mobility / Flexibility
Rotate through:
• Deep Squat Hold
• Hip Flexor Stretch
• Downward Dog → Cobra
• Shoulder/Chest Stretch

The Finisher
Complete as a group:
• 20 Burpees
• 40 Squats
• 60 LBCs
• 40 Lunges
• 20 Merkins
MARY: Cooldown (5 minutes) – Quick Holds
Hold each for ~30 sec:
• Hamstring stretch
• Quad stretch
• Overhead triceps stretch
• Shoulder stretch
ANNOUNCEMENTS: Harrisburg 5K April 25th
COT: Prayer Requests: Josh’s family, Lily, Shelly, Christian, Changes. Praises: good rehearsals, new beginnings, soccer, family