Morning Merkins

  • When:01/17/15
  • QIC: Snowflake
  • The PAX: Iron Horse, Hops, Ice9, Sweetness, KiloWatt, Ben Stein's Money, Intimidator, Dolphin, Hot Pants, Bratwurst, Snowflake


Morning Merkins

Eleven Mighty Men of Purpose posted at WHS for a social exchange.
Instead, they got the following:

COP
SSH x 50
Squat x 15
Merkins x 10

Mosey to Rock Pile, find a fluffy friend
Curls x 10
Overhead x 10
Tricep Extension x 10
Curls x 10

Mosey to back corner of school, AYG to bottom of hill near creek.
5 Minutes of Merkins
10 Diamonds at bottom of hill, 10 Merkins at top.
9 Diamonds at bottom, 9 Merkins at top. Continue descending until done.

Mosey to bridge, Lunge Walk across. Mosey to Concessions.
Box Jumps x 15, Dips x 15, Derkins x 15, Box Jumps x 15

Mosey to field, find Chin up station.
All Pax hold plank. One man at a time does max reps Pull Ups, gets back into formation.
Continue holding plank of various style until all Pax complete a max rep set.

Run straightaway and out back gate, to Middle School porch.
LBC x some number greater than 30 (50? 42? #Mutinycadence)
Heels to Heaven x 15
Pin Up x 10 each side {Right ankle on left knee, right arm out, left foot off ground, left hand behind head. Bring left elbow to right knee}
Bicycle x 15
Russian Twist x 15

Mosey back to football field, watch Ice9 try to horse collar innocent, non-F3 track runner.
Starting from goal line, Bear Crawl 25 yards.
Lunge Walk next 25.
Backwards Bear Crawl 25.
Backwards Lunge Walk 25.

Back to Concessions
Box Jumps x 15

Mini Hill far side of soccer field for Sevens
6 Burpees at bottom, 1 Squat at top; 5 and 2, etc

Mosey to bridge, Backwards Lunge Walk across bridge, mosey up to back of school.
People’s Chair with a mix of one-footedness.

Mosey to rock pile, Curls x 10.
Minute (singular) of Mary LBC x 15

Moleskin

Audible right off the bat as Money came in hot during SSH. We kept up the exercise until he got into position, and continued to nearest round number. Kotters, Money! Glad to have you back. And thanks for naming “Pin Up”. Spot on!
Five Minutes of Merkins was …..interesting. For some reason I thought the local beasts (Ice9, I’m looking at you) would ladder back up to 10 in the five minutes. Don’t know about the rest of you, but I barely made it down to 1-
YHC was humbly grateful for the A51 invasion this morning; T-CLaps to Hops in particular for rallying the troops.
While I do enjoy leading the Pax and dreaming up workouts, one of the core purposes of F3 is to develop male leadership. To that end, we look forward to Intimidator’s VQ for the first 15 minutes next week, and Hot Pants taking a turn soon.

Aye!

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Ice9
9 years ago

Great Q. I was very blessed to be out with my brothers this morning. God is good.

As for merkin mountain: First, my bad. Second, I had no idea what you were talking about, and was just following Hops’ lead. I blame him.

Lookin’ forward to Intimidator starting us off next week. Though i have to say I am . . . yes . . . intimidated.

Hops
9 years ago

my feet just thawed out. and that bridge over to the football field, track, etc. is endless..#mercy
great AO at Commitment. Urge all pax to EH folks who are in Matthews/Weddington to post there
Still say we should have incorporated the rolling trash cans in some form/fashion
Solid Q Snowflake

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