9 men showed for a solid workout packed with some merkins among other fun.
Warm-up
SSH 25 IC, Cherry Pickers 15 IC, Merkins – IC – 5 wide, 5 regular, 5 diamond, 5 staggered arm (right arm forward)
The Thang
Run to boat launch parking lot – 6 merkins each mailbox (9 mailboxes)
6 laps around boat launch parking lot with stations set up at top of parking lot and gazebo. Each lap around included the called exercise / reps for each station. Lap 1 = 10 burpees at Station 1, run to Station 2 for 10 diamond merkins, run back to Station 1, etc etc etc. Some of Pax did 7 laps – good work fellas.
Station 1 – Pkg lot entrance: 1) Burpees – 10, 2) CDD's – 10, 3) Catalina wine mixers – 5 (high plank to chilcutt back to high plank + merkin = 1 rep), 4) 4X4's – 5 (burpee with 4 merkins and 4 mountain climbers), 5) Plank Jacks – 15, 6) Burpees – 10 [All OYO]
Station 2 – Gazebo: 1) Diamond Derkins – 10, 2) Dips – 15, 3) Table sit ups – 10, 4) Step ups – 20 10 each leg, 5) Dips – 15, 6) Wide Derkins – 10 [All OYO]
Circle up: 3 ab sets: 1) WWII 15 IC, 2) Leg Lifts 20 IC, 3) Crunchy Frog 15 IC (El Tigre call)
Run to clubhouse parking lot – alternate between 6 merkins and 10 jump squats each mailbox (9 mailboxes)
4 sprints across clubhouse parking lot – no rest in between
20 merkins IC
2.5 miles running / 179 merkins
Moleskin
- Good crowd for a cold Thursday – temp was half of last Thursday – no complaining and we got warm quick
- Q probably missed some good chatter – Pax was working hard on main set
- Positive real time feedback on the Catalina wine mixers during demonstrations (yeah – it took 2 demos)
- El Tigre expressed his high satisfaction with the book end burpees at Station 1 – Q took a page from Natty's book
- Double Double coming strong with 4 in a row this week – putting up some solid numbers in 2019 – great work Double Double
- Ozzie has swallowed the red pill – he shared that our F3 workouts are the best way to start his day – awesome commitment from Ozzie – putting up some workout numbers since he started
- Grip kept Q on schedule – hard stop at 0615 – we got it done. Grip pushed hard
- 911 may be the fastest in the Pax – some serious speed there
- Surf and Turf crushed sprints – dude is quick
- 911 took us out in prayer – thank you.
- Don't forget the Monday workout – what better way to start the week?
- Excellent work today gentlemen. Was a pleasure and honor to lead.