Famous Tonawanda Rail Merkins!

Famous Tonawanda Rail Merkins!

5 Pax strong for an F3Monroe split beat down from Espresso and YHC. No FNG’s but received encouragement from Glass Joe to keep reaching out. Grab the kettle bells and lets mosey while receiving complaints from GJ.

COP

• SSH X 25 IC
• Windmills X 10 IC
• LSS X 20 IC
• Tempo Merkin X 15 IC

THE THANG

Grab a partner/partners and one kettle bell per team and mosey an epic 10 feet to the stairs. Partner 1 head to the top of the stars while doing one squat per step (roughly 25 steps) and 5 curls with KB per arm. Partner 2 cries through rail merkins and LBC’s until partner returns.

Switch then rinse and repeat. “You can’t do anything just once”

On your six and Lock ankles with your partner/partners (which was a little awkward with the threesome). Complete a combined 93 sit ups with your partner while passing the KB. (Duke 93, Carolina 83). I’m a sore loser…

Back to the beginning, Partner 1 head to the top of the stairs while doing one squat per step (roughly 25 steps) and 5 curls with KB per arm. Partner 2 cries again through rail merkins and LBC’s until partner returns.

Switch then rinse and repeat.

Mosey to the rocks on the other side of Tonawanda.

10 Rockees on your own. Passed the torch to Espresso.

Mosey to the good ol’ farmers market. and play four corners X3.

• In corner 1 we have Merkins X 10
• In corner 2 we have Squats X 10
• In corner 3 we have Carolina Dry Docks X 10
• And In corner 4 we have Bombjacks X 10

Round 2

• In corner 1 we have Merkins X 20
• In corner 2 we have Squats X 20
• In corner 3 we have Carolina Dry Docks X 20
• And In corner 4 we have Bombjacks X 20

Round 3

• In corner 1 we have Merkins X 30
• In corner 2 we have Squats X 30
• In corner 3 we have Carolina Dry Docks X 30
• And In corner 4 we have Bombjacks X 30

Mosey back to the other side of Tonawanda to the unforgiving hill.

Elevens it is with reverse crunches at the bottom and Diamond Merkins at the top.

Start 1 and 10, 2 and 9, 3 and 8…. You get the Idea!

Next… Diagonal plank with rail walk leap frog. “You can’t do anything just once” so go backwards.

DONE!

COT

Keep the Tyson’s in your prayers. Taken out by YHC.

Moleskin

Good to see F3Monroe staying strong and consistent. YHC decided no running with a sprained ankle and Bronchitis until Espresso took over. There was a prerun which I did not attend. Blowout tried to convince me to freeze the Bronchitis out of me by running which was not happening. Hoffa just loved the SLOW Windmills in the COP. Thank you for the opportunity to lead and post my first BackBlast. Don’t be too hard on me if I screwed this up!

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