Merkins, running, and more merkins

Merkins, running, and more merkins

20 PAX posted for YHC’s first Q at #F3Dromedary. Easy to get in plenty of running at such an expansive AO. Here is how it went down:

WARMUP

SSH x 25 IC
IW x 20 IC
Merkins x 15 IC
Low slow squat x 15 IC
Mountain climber x 20 IC

THANG

4 corners around the big parking lot with 10 diamond Merkins at each corner. Plank until the six arrives.
Repeato, this time with wide arm Merkins at each corner.

Mosey to the short track and partner up between the track and picnic tables.
P1 runs a lap while P2 runs up to the tables and does 20 step ups and 20 dips, then back to track and meet partner for 10 hand slap Merkins. Flapjack, do another 10 hand-slap merkins, then plank and wait for the six.
Repeato, this time with 20 derkins and 20 squats.
Repeato, this time with 20 dry docks and 20 sister Mary Catherine’s.

Mosey over to the hill for 7’s with burpees at the top, and hand release Merkins at the bottom.

Plank until everyone finishes, then what the heck, plank up in a circle for a merkin-wave. Made it about 5 times around the circle. Recover.

Head back to base just in time for a couple Mary exercises.
LBC x 20 IC
Rosalita x 20 IC

DONE

MOLESKIN

This site has a really good group of guys which makes it very enjoyable and an honor to lead. Everyone really pushed themselves and each other. Great job. Sorry for all the running, but it’s what I’m weakest at so that’s what I need to do more of. YHC was too smoked to hear much mumble chatter, sound off below with anything I missed.

Announcements:

Several. Check twitter and website.

-3rd F Sanctuary at Brooklyn Pizza Wesley Chapel Thursdays
-SOB run at 7 on Wednesdays at Brazwells in Ballantyne
-F3 Dads – one in SOB land and one in Area 51
-This Saturday Cuthbertson Middle – Family F3 workout at 9:30
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