Valentines Day Merkin Lovefest


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.