Merkinfest – The Charge Edition

Merkinfest – The Charge Edition

The VSF was planted at Providence Day School on this cool, damp December morning and 10 guys got after it.  Here’s the story:

The Thang

Little baby jog to stadium with a tour of the bleacher area, then head to football field for:

COP (Merkins in civilian count, other exercises in cadence)

• Merkins x 20
• SSH x 20
• Merkins x 18
• Slow Squats x 18
• Merkins x 16
• IW x 16
• Merkins x 14
• Calf raises x 14
• Merkins x 12
• Lunges x 12
• Merkins x 10

Mosey to the goal line

Merkin Suicides (10 yd increments)

Run to 10yd line and back/do 2x exercise

Run to 20yd line and back / do 4x exercise…

Run to 30yd line and back / do 6x exercise…

Run to 40yd line and back / do 8x exercise…

Run to 50yd line and back / do 10x exercise…

• Wide-arm Merkins
• Merkins
• Diamond Merkins
• Man-maker Merkins
• 8 count Body-builder Merkins

Circle up in the end zone for Jack Webb

• 1 merkin – 4 arm raises
• 2 merkins – 8 arm raises
• Up to 10 merkins – 40 arm raises

Mosey to a snack bar for:

• Peoples chair (arms in front, arms overhead, air presses x10)
• Take a lap up and down the bleachers
• Peoples chair (arms in front, arms overhead, air presses x15)
• BTW

Jog back to parking lot for MoM

• LBC x20
• Flutter x20
• Dolly x 20

Naked Moleskin:

• I’m sure the 10 men who gathered for this workout are already starting to have a little trouble moving their arms this morning as I brought back one of my favorite workouts first released at Anvil over a year ago…The Merkinfest!  Yes…we did a few Merkins, but I believe sometimes we get better results when we really focus on a specific part of the body for the entire workout…we did just that.  All different kinds of merkins!
• YHC was having a little trouble remembering how many reps he was supposed to do during some of the COP exercises, and had to consult the weinke a time or two.
• Good to see a couple of faces that I haven’t seen a lot of at The Charge.  Glad to have you back out Hopper, and good to see Ruby again…first time back since the Ausman family reunion before Thanksgiving.
• Winterplace, I noticed the reverse BTW you were doing out there this morning…strong!
• Great work by all you guys out there!  Always a pleasure to lead at The Charge…what a great AO!
• Tesla thanks for taking us out this morning!

Announcements:

Joe Davis Memorial Run on Jan. 10 – http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

Unbroken – Join the men of Area 51 on Jan.10 for some great 2nd F as the converge upon Stonecrest  http://f3nation.com/2014/12/12/a51-2nd-f-event-unbroken-on-jan-10-sign-up-now/ Cinema to see the movie Unbroken, based on the best selling novel.

Upcoming convergence workouts

• 12/24 TBD for The Charge, but Area 51 option is below
• 12/24 Area 51 Convergence at Anvil (Calvary) 0600
• 12/31 Area 51 Convergence at The Maul (Stonecrest) 0600
• 1/3 Convergence at Ascent