Merkins and A bag of nickels

Merkins and A bag of nickels

13 posted at The Rock to be on the receiving end of an old school workout and some old man anger. The promise – and threat – was light on running, and heavy on pain – – marginally delivered.

The Thang:

No newbies but Disclaimer delivered nonetheless – we play by the rules here.

Off we went to wind through the Rock’s lavishly smooth parking lots, picking up the various pax who had not yet read the new parking rules for the Calvary AO. Circle up by the pine straw trailer as their customers start to assemble – no takers to join us.

COP:

• IW x 20 IC – – wheelhouse – standard issue. (No SSH’s for this Q).
• Down to six inches for bottom merkins x 10 (each rep starting and ending at 6”)
• LBC x 55 IC (in honor of YHC’s recent birth anniversary)
• Arm Circles x 10 IC (those really hurt when Champagne led them a few weeks ago, but Checkpoint’s verbal assault on the Q had us cut that off at 10 – – soon the pax will discover why were warming the arms).

Mosey to the adjacent parking lot section – line up on the curb.

THE MERKIN LADDER RETURNS – with a half twist:

• We’ll run across the lot (~50-60 meters), do 20 hand-release Merkins (to weed out the cheaters)
• Then run back for 19 Flat Palm Jump Squats.
• Across again for 18 Hand-Release Merkins
• Return for 17 Flat Palm Jump Squats
• And so on down to 1.

This was great fun.

On the six for continuous Mary (rest position is knees to chest, no feet on the ground):

3 times through:

• Dolly
• Flutter
• LBC
• Freddie Mercury

All IC.

Mosey back to the middle lot for the DOUBLE DOUBLE NICKEL STARFISH (4 legged version).

Run through 4 stations, at each station you perform 5 of each exercise, twice through.

Each time run back to the center point for: 5 x 8 Count Burpees + 5 x Heels to Heaven, twice through.

Then to the next station.

• Station 1, at the rock pile: Shoulder press + Curls
• Stations 2, at the playground: Pullups + incline merkins on the fence
• Station 3, at the Hot Box: Step ups (each leg) + Dips
• Station 4, at the church: CDD + Ski Abs

Twice through all the stations.

Just time for some grinders…..Flipper got our distance just right.

Mosey back to the launch point and, That’s It.

Moleskin

Announcements:

• F3 5^th Anniversary celebration tonight.
• Spearhead Red, White and Brew warm up at 5pm at Sugar Creek Brewery.
• Mudrun sign up is live.
• Hit Flipper if you’re interested in a Spartan race this spring.

Good solid work by all this morning. A little too much distance between the starfish points so that may have violated my low-running promise. Quite pleased with the modified merkin ladder – this will return. Geraldo will be man’ing the Q next Saturday – fresh off of a successful GoRuck HEAVY – Boom! – Crazy.

You’re welcome.