Slow dips burn

Slow dips burn

15 powerhouses attacked the morning with a few merkins and stuff.

The Thang:

Warm up: 25 side straddle hop, 25 mountain climber, 15 merkin

Mosey to pull-up bars.  Partner-up.  1 partner 10 pull-ups / supine pull-ups, other partner 15 squats.  Flapjack and repeato 3 times.

Mosey to parking lot, 1 x sprint to other end.

Find a piece of hill oppositte: set of 11’s with burpees and little baby crunches.  Cut short at 5 burpees – too easy for the bagpipe crew.

Mosey to benches.  Grab some bench for 10 slow merkins, 10 slow dips.  Recovery lap around park, wait for all to finish with feet 6 inches off the ground.  Rinse and repeat.

Mosey to parking lot.  Set up for Merkin and ab routine.  2 merkins, 10 abs, 4 merkins, 10 abs, 6 merkins, 10 abs, 8 merkins, 10 abs, 10 merkins, 10 abs, 8 merkins, 10 abs, 6 merkins, 10 abs, 4 merkins, 10 abs, 2 merkins, 1 minute on protractor with Freeleys Comet.

Mosey back for COT.


  • Welcome FNGs Chipotle and Long Distance.  Also welcome some metro pax: Bob the Builder and Culkin.
  • Freeleys Comet literally desperate for Mary this morning.  He got so excited that he was begging for a full 15 minutes, before we even got started.
  • Strong showing from all, especially Mighty Mike on burpees and Mic check on merkins.  Looking forward to Mic Check Q tomorrow at The Maul.


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Haggis author

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10 years ago

Nice work Haggis. Looks like you’ve got a core group of guys that will post most anywhere, anytime.

10 years ago

Good work fellas. Strong lead from Haggis. T-claps. Hope to see you guys at The Maul tomorrow in the gloom.

BTB (Bob The Builder)
10 years ago

I enjoyed my first post at a Ballantyne workout. You will probably see me again soon. Good lead, and a great venue. Thanks guys!

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