The Good Ole’ Merkin Ladder

The Good Ole’ Merkin Ladder

YHC is a slacker on this BB.  Kids Soccer tournament this weekend and travel to VA beach for work. 25 men arrived on a beautiful morning to better themselves. YHC messaged the night before that the magic word for the day was “Merkin.”

Mosey to Panera Parking lot for COP

IW x 15 IC

LSS x 15 IC

MC x 20 IC

The Thang

The Merkin Ladder! 20 merkins, run across parking lot for 19 merkins. Run back for 18 merkins.  Work down to 11 merkins.

Mosey to Mcmahon street for some running and rock work.  Partner up and grab 1 lifting rock per team.  Partner 1 runs to end of street (.1 mile each way) while partner 2 alternates lifting exercises (chest press, curl, triceps). Repeat twice per person

Mosey to Aquatic Parking lot for some Mary (have not hit this area in a while)

Flutter x 20 IC

Dolly x 20 IC

Kris Kross crunches – 20 IC right and 20 IC left

Heels to Heaven x 20 IC

Rosalita x 20 IC

Before leaving, time to finish that Merkin Ladder.  Run to top of parking lot for 10 merkins and back down for 9 merkins.  Work down to 0.

Mosey to stadium fence by parking deck for 20 leg lifts OYO so toes touch fence.

AYG to top of parking lot on short ramps. Plank work while waiting on the six

Mosey back to launch spot to finish up.

LBC x 30 IC

Merkins x 10 IC

Plank Elbows for last 60 seconds and Done!

Moleskin:

Strong effort by all!  YHC struggled on this one and kept thinking “Don’t do it, don’t Q it” which helped push through. YHC has been a runner for the last 6 months and this boot camp was humbling to realize how weak his arms have become.  Merkin ladder was 210 merkins and total was 230 after the 10 IC at the end.  Drago has is VQ this week and we are also converging with The Brave and Fight Club as many will be at Ragnar.

Announcements:

F3 Golf – Oct 27th – Need foursomes – Proceeds go to F3 expansion – www.F3golf.com

Serve – November 5th – Ronald McDonald House – Pre Blast coming soon

Prayer – Prayers for Theresa (Tool Bag’s mother in law) with her Dr Appt regarding potential ALS.