The Merkin Wave

  • When:05/07/2014
  • QIC: Intel
  • The PAX: Baracus, Caveman, Deep Dish, Thin Crust, Swanson, Young Love, Goon, Champaign, Abacus, Hannibal, Abba, Intel (QIC)

The Merkin Wave

The Thang: Mosey to the front parking lot for COP and…..

SSH x 25 w/Merkin X 5

IW X 25 w/Merkins X10 + Plank + Peter Parker X 10

Russian Twist X 25 w/Merkins X10 + Plank + PP X 10 + Plank + Wide Arm X10

Russian Twist X20 + Knee-Ups X20 w/Merkins X10 + Plank + PP X 10 + Plank + WA X10 + Plank walk

LBC X51 w/Merkin Wave X 9 with 1 @ 6 inch for good measure

 Mosey to soccer field top of hill on belly and following X3…..

Sprint length of field (audibled to half field for lap 2 and 3) + bear crawl up hill and…

Squats X20 / Jump Squat X20 / LBC’s X 30

Mosey to the pavilion and……

Peoples chair + inverted single handed planks X3

10 “recovery” burpees

Return to start point and…..

IC Dolly X25 / Flutter X20 / OYO LBC X 50


A very strong effort across the board at Anvil this morning. QIC noted that Young Love, Baracus, Champaign, and Abacus were actively engaged in an intense kettle bell pre-work as the rest of the Pax arrived for an 0530 start – nice!

Abba sent us into the day with a thoughtful and meaningful reflection. Thank you Abba.

Great work was put in by ALL. Thank you for letting me lead today.


Barracus: Reminded the PAX that with the return of great weather to reach out to any F3 colleagues we have not seen in awhile and encourage them to return to the FOG ( FOG = fellowship of the gloom).

Champaign: May 15th deadline for F3 golf tournament; please see details on

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9 years ago

Inverted single arm planks – that’s just nuts! Nice Q today, Intel. I won’t be washing my hair for a week.

Young Love
9 years ago

Abs, chest, shoulders and arms. Repeat. Again.

That’s what I call a beach workout. We’ll be struttin’ come summertime.

Nice Q, Intel.

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