Three Hundo (Merkins)

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