Merkins on the Run

Merkins on the Run

Posted on behalf of Fireman Ed

14 pax leapt into the gloom on Saturday for a downPAINment at Stonehenge.  Great effort by all the pax.

The Thang
Little baby jog to corner of B’tyne Commons/Johnston for COP
Interupted by “special” warm-up by Dolphin
– 15 burpees with 5 merkins at the bottom

Mosey across Johnston for real COP

COP
– Squats x 15
– Imperial Walker x 15
– Mountain Climbers x 15

Little baby jog to Premier deck (@ 1/2 mile)
– Merkins x 10 at half way point

Plankorama at Premier Deck to gather all pax

Tower of Merkins
– Level 1 – Hindu merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 2 – Wide Grip Merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 3 – Diamond Merkins x 10
Sprint to opp side; People’s Chair, Military air press x 30
Level 4 – Merkins x 10, LBC x 10
Rinse and repeat all the way back down to Level 1

Suicide Merkins on ground floor
– sprint 15 yards, merkins x 10, then back
– sprint 25 yards, merkins x 20, then back
Rinse and repeat

Mosey to soccer field
Side shuffle around perimeter, Burpees x 4 each corner
Continue AMRAP for 7 mins (until Joker stopped lapping the pax)

Mosey to Hill
Jacobs Ladder to 5 with squats at top, lunges at bottom

Mary on the Run – Run back to start
Stop 1 – Fklutter x 5
Stop 2 – Rosalita x 20
Stop 3 – LBC x 20
Stop 4 – Heels to Heaven x 20

Sprint back to lot
Merkins until you can’t

COT

Moleskin:
– Welcome to FNG Housekeeping (Anand), hope to see you again
– Very solid first Q by Fireman Ed and great work by all the pax
– Joker was very strong and led the way on just about everything

Announcements:
– F3/Dads every Saturday in June 0900 at Beatty Park
– More workouts coming on in CLT South; check weekly email or details
– Contact Dolphin if interested in Qing Stonehenge.

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Skywalker
Skywalker
7 years ago

Great job Fireman Ed. Sounds like you gave the pax a #beatdown – fireman style. Aye!

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