Seven comrades on training came out to the Quarry to participate in the first annual Mercan Fest. Mother Russia was proud.
Warm-o-Rama
Front skip, backwards skip, karaoka x 2, SSH, TS, Windmill, Carrot pickers and Mercans
The Thang:
Mercan Fest. Do various and numerous Mercan exercises with some other stuff mixed in. We generally did 10 single counts of each since Q is occasionally kind and gentle.
Mosey to back lot
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Typewriter Mercans
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Man-maker Mercans
Mosey 1/2 lap around track
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Cockeyed Mercans on each side
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WMD Mercans (Wide, Middle, Diamond)
Mosey to garden area
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Decline Mercans
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Dips
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Incline Mercans
Mosey to ab station
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Ankle ups
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High flutter
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Low flutter
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Low dolly
Run parking lot lines shuttle run
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Wheel o’ Mercan (hat tip to Double Double
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Mercan high five whilst facing partner
Mosey to back lot
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Mercan shuffle
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Hand release Mercans
1/2 lap around track
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Mercan claps
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One legged Mercans
Mosey to garden area
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Decline Mercans
- Dips
- Incline Mercans
Mosey to ab station
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Plank with shoulder taps – 60 seconds
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Diamond Mercans
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Mike Tyson
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Balls to the wall
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Cross eyed / lazy eyed Mercans) (aka Closed eye Mercans)
Moleskine
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Best. Mercan Fest. Ever.
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Upon further review, perhaps the mercan claps and balls to the wall could have been scheduled for earlier in the workout. Believe all managed to make it out with their full set of teeth tho
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Big App. State/UNC grudge game this weekend. Currently UNC is favored by 3
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Apparently El Tigre is the new head of the Belmont chamber of commerce and will come have a drink with you whenever you are in the Belmont vicinity
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What about LBC fest?
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There was a new weight vest on display today It was not the normal under the shirt / stealth vest kind, this was more of a cross your heart push-up bra/bro kind. Adding the extra weighted pasties was a nice touch
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MIL F3 is currently in need of a master Q for momentum Monday’s. Would hate to lose some of the collective momentum, although Q typically only posts on Mondays that are holidays with a 7 am start time…
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Was good to hear that a workout Q borrowed from another (Cards) was exported to The Mighty Jungle this weekend by Twister with positive feedback
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Back on the ice this week with a curling training camp this weekend. And this one time, at curling camp….
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Great work men!