Did someone say they wanted Squats and Merkins?

Did someone say they wanted Squats and Merkins?

We have had colder mornings and it was not raining so I consider this a great morning to be out in the #Gloom!

Disclaimer given and off we went with a #HairBandMile to loosen things up

Side Straddle Hops x 20
Low Slow Squats x 15
Imperial Walkers x 20

Time for the Alabama Slamma! Partner up!

P1 does 20 Merkins, P2 does 20 Squats, flapjack and go all the way to 1 and 1 for each.
The morning cobwebs were cluttering brains so the question was asked to clarify, by the 3rd time it seemed understood both would do 20 merkins and 20 squats then both would do 19/19 etc.

After about 3 rounds I realized it was taking too long so I threw out the audible that we would alternate even/odd from where I stopped us so for example P1 does 17 Merkins, P2 does 17 squats then P2 does 16 Merkins, P1 does 16 squats etc.

I then hear Lamont and Bonhoeffer yell out that is what they were doing. #Facepalm
Ok just keep going then.

Once done, some little baby and some big arm circles to loosen the arms and chest up some and let’s mosey.

Time for an oldie but goodie… The Starfish! (So old it is not in the Exicon like it used to be for some reason.)
Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc. all the way around and finish with center exercise. (Plank work/core work in between each round.)

Because I am a merciful and gracious Q we will go backwards starting with Round 3 to give our chest/arms a break
Round 3 Core
Center: Rock Hoppers x 25
Corner 1: Rosalitas x 25
C2: Flutter x 25 just count right leg
C3: LBCs x 25
C4: Freddie Mercury x 25 count right leg

Round 2 Legs #PeoplePleaser after Alabama Slamma
Center: Jump Squats x 15
C1: Lunges x 20
C2: Mountain Climbers x 20 count right leg
C3: Monkey Humpers x 20
C4: Squats x 20

Round 1 Upper body #PeoplePlease again
Center: 5 Burpees
C1: Merkins x 15
C2: Carolina Dry Docks x 15
C3: Wide Arm Merkins x 15
C4: Diamond Merkins x 15

Mosey to picnic tables 20 step ups (20 times off the ground)/20 dips, 2 rounds
Head over to the wall for Peoples Chair + 50 air presses civilian count, recover
Back on the wall, 25 slow air presses in cadence, recover

6 Minutes of Mary (or 3)
Flutter x 25
Back Scratcher x 25 and I think something else but can’t remember.

Ye Olde Moleskine
Solid work by everyone this morning!
Not sure I have struggled to explain what should have been a simple exercise like the Alabama Slamma like that before, or you guys were just listening to slow and needed to keep up better.

We only clocked about 3/4 of a mile this morning but no doubt the heart rate was up for everyone.
Not sure about you guys but as someone that sits a lot at work, the first time I got up mid morning my legs reminded me about all the leg work. I’m sure the upper body stuff will get me later.

Pray for Madison’s daughter who is having an MRI on Friday.


  1. Remember to sign up for the Beer Run, Madison has posted info in various social media locations.
  2. Remember Thirsty Thursday, 2nd Thursday of each month, Bernanke will call out the location the week of. It was a great time and turn out last time.

Always an honor to lead, AYE!
Hair Band

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