Merkins, Mileage & More

Merkins, Mileage & More

A cold damp morning with some ice on the ground so disclaimer given and we were off!

COP

Side Straddle Hop x 25
Oh here comes Bernanke, what time does a 0530 workout start? Yes, 0530
5 burpee late penatly
Imperial Walker x 15

Let’s mosey, we are going on a field trip!
A few guys thought we were going to the playground but no, it is time to explore the new town hall across the street.

On the way we almost had a big wipe out on the black ice… reminder that the disclaimer was giving and watch your step.

The THANG!

4 corners around the drive/entrance at the town hall.

Corner 1: Merkins x 15
Corner 2: Jump squats x 15
Corner 3: Merkins x 15
Corner 4: Jump squats x 15

Repeato 3x

C1: Hand release Merkins x 10
C2: LBCs x 10
C3: Hand release Merkins x 10
C4: LBCs x 10

Repeato 3x

10 count

Partner up!

P1 run the square, P2 called exercise, flapjack.

Round 1: Decline Merkins on the steps
R2: LBCs
R3: Backscratchers
R4: Monkey Humpers
R5: Heels to Heaven

Mosey back to the park with a lunge walk over the ice parts

Over to the wall for peoples chair with air presses 50, 75, 100

6 Minutes of Mary (actually about 3)
Rosalita x 20
Pretzel Crunch x 10 each side

DONE!

Announcements
Mint Hill’s Piledriver AO will converge at Conviction tomorrow, just for the day it will NOT be considered moderate, having said that every workout is no man left behind and there will be sweepers to help FNGs / Kotters modify if any show.

Ye Olde Moleskine

Bama for the win last night and a bunch of tired PAX this morning, some regulars were so tired they couldn’t escape the #Fartsack.
Ever since the new town hall was opened I was looking forward to this Q so we could go explore. It’s a great add on to the #F3Thrive AO as we can get off campus but it’s not far and well lit. There is still more to explore and I’m sure we will in the future.

There were many call outs, from Glass Joe, that not everyone is doing the Merkin pull up challenge but I mixed in enough other things including running that he was still happy and thanked me for an amazing workout, saying how I was his favorite Q. #TruthNugget

Somehow Shepherd was not at the front of the PAX during the 4 corners, we assumed his New Year’s resolution was correct counting but alas at the air presses he went back to his old ways and hit 100 before everyone else.

As always it is an honor to lead,

AYE!
Hair Band