If Memory Serves Correct

Easier to wake up than some mornings, it felt nice outside at first but grew to be pretty muggy for a workout. Little rain beforehand, enough to make the ground wet and make me regret placing any crunches and sit-ups on the menu.

Warm-Up:

1 lap around the track, circle up in the middle

15 SSH IC

5 Merkins OYO

15 Imperial Walkers IC

5 Merkins OYO

15 Low-slow Squats IC

5 Merkins OYO

25 yd. Bear Crawl, 25 yd. Lunge Walk

The Thang:

Start at the end zone, with different exercises listed for each 10 yd. mark on the field (see below)

0 yd. (End Zone) 10 x Arm Raises

10 yd. 10 x Merkins

20 yd. 10 x Squats

30 yd. 10 x Big-Boy Sit-Ups

40 yd. 10 x Carolina Dry Docks

50 yd. 10 x Lunges, 10 each leg

60 yd. 10 x Russian Twist/American Hammer, 10 both sides

70 yd. 10 x Plank Shoulder Taps, 10 each arm

80 yd. 10 x  Mountain Climbers, 10 each leg

90 yd. 20 x LBCs

100 yd. 20 Burpees

Each iteration of the suicide starts with 10 arm raises at the 0 yd. line. The exercises stack up on each additional run, so you must complete all preceding exercises at their respective markers before advancing further. If you forget which exercise belongs to which marker, the punishment is a 5 Burpee substitution, with the exception of the 100 yd. 20 Burpees. So a little bit of a memory game too.

All in all, that’s 100 merkins to deal with at some point during the suicide.

Jog a lap around the track, stopping at the bleachers.

Pair up in groups of 3, send one partner (P3) to the other side of the bleachers.

P1 runs the bleachers, winding up and down until he reaches the other side. P2 stays and does squats while P3 does merkins at the other side.

P1 relieves P3 on the other side and they switch roles. Now P3 must run the bleachers back to P2 while P1 does merkins.

Essentially a 3 person relay with a set of bleachers in between.

2 rounds before time ran out. Run back to the parking lot.

20 LBCs IC to finish it out.

Count it up and we’re done.

Moleskin:

Really great work done by the PAX this morning, plenty of Merkins for one day. Smokey earned his name on the suicide by smoking us. He did well enough for me to put off the Burpee Challenge (where everyone has to do their age in Burpees…feels good being 22) til next time. Also extra credit to him and Leo for carrying that kettle bell all the way back to the lot. Thanks everyone for letting me lead.