BB
18 HIM arrived at the Field of Dreams to live out a nightmare…three hundred merkins PLUS…
Welcome FNG, Squid.
The Warmup
– Pledge of Allegiance at the Shovel Flag
– Mixed run to the top of the hill parking lot, paint the lines.
– Standard Merkins 40OMD
– Happy Jacks 5 setsIC
– Standard Merkins 20OMD
– Abe Vigoda 10IC
– Standard Merkins 20OMD
– Imperial Walkers 15IC
– Sir Fazio Arm Circles 10IC (egoscue grip)
– Standard Merkins 20OMD
The Thang
– Run to the top of the road…next exercise is…1 PAX shouts, “Standard Merkins!” You asked for it…
– Standard Merkins 20OMD
– Between the light poles to the shelter: lunge walk, crab walk, lunge walk, bear crawl, lunge walk – pick up the six.
– Standard Merkins 20OMD
– Modified Dora: 100 pull-ups, 150 standard merkins, 200 jump squats
– ALRSU (led by Franklin) 20IC
– BTTW Mary: partner 1 BTTW hold, partner 2 4-count Mary of your choice until both partners perform 100 Mary
– Mosey to the flag
– Standard Merkins 10OMD (for an even 3-hundo)
Stretch
– Folded Arm Hang; move to the right and left
– Monkey Humper stretch
– Cotton Picker stretch
– Achilles Stretch left and right
– Sumo Squat Stretch; slow roll up
– IT Band stretch
– Shoulder stretch
– Chicken Wing stretch right and left
– End on time…
COT