Merkin Fest

School was back in session on Thursday, and 13 lucky pax made it out to gloom for the beatdown! With about 15 minutes till the start a few pax came in from their EC run, and 1 pax came in hot with a few seconds to spare. So with that the disclaimer was given, the pledge was recited and we were off running a lap around the parking lot!

Warm Up:

Finished the lap and circled up for:

• Good Morning
• SSH
• Moroccan Night Club
• IW
• Plank Jacks
• Calf Stretches

Thang 1: WMD Crawl

In Bear Crawl position: 5 Werkins (wide grip Merkins), 10 Bear Crawl steps, 5 Merkins, 10 Bear Crawl steps, 5 Diamond Merkins, 10 Bear Crawl steps. Keep repeating the routine till the set destination was reached.

Thang 2:

Indian run with 2 groups till the entrance of Kelly Rd Park. In that parking lot we did some ab work, then used the parking area to do slightly modified Lt. Dans. (Ratio of 2 Lunges and 2 Squats). We continued till we got up to the ratio of 20:20.

Then Plank Hold in a circle. Designated number of Pax did a 10 count.

Thang 3:

Pair up for a Catch Me If You Can run back to the flag. Each time you’re caught alternate between 6 Shoulder Taps, Am. Hammers, Monkey Humpers.

Mary:

• WWII
• Black Widow Knee Slides
• Freddy Mercs

We did a few more Mary exercises that I can’t remember at this time.

We finished our time together with: 10 Burpees and some stretching

COT

Announcements:

Backyard Ultra, Oakwood 24, Duck Donut Dash are all coming up.

Prayers/Praises:

For God’s will to be done with everything involving the election and our nation.

For Banjo’s daughter.

YHC took us out!