Merkin Miles

PAX: (5.5), Ambien (respect), BUD (respect), Chumbucket, Goose (respect x 3), Schni (respect), Bartman QIC

Conditions: Crisp 33 and clear

Disclaimer: Not a trained professional.  Work out at your own risk.  Modify as needed.  Push yourself and the guy next to you. Get the most of of the next 60 minutes.

 Warm-up: 

  • Tempo Squats x 15 IC
  • Imperial Walkers x 15 IC
  • AC’s (f + b) x 15 IC
  • Merkins x 15
  • Mosey to fuel dock at Shelter Cove Marina with 5 stops for merkins x 15 along the way.

Thang:  Merkins and more merkins.

15 merkins at the fuel dock ramp,

Run to dock A ramp and do 15 merkins. Run back to fuel dock ramp, turn around and run to dock B ramp

  • 15 Merkins at the fuel dock ramp.
  • Run to dock A ramp, do 15 merkins
  • Run back to fuel dock and then to dock B ramp, do 15 merkins
  • Run back to dock A ramp and then to dock C ramp, do 15 merkins.
  • Continue until PAX reach Disney bridge. Total of 12 stops with 15 merkins at each.
  • Mosey to bike racks by pavillion with 2 stops for merkins x 15.
  • 11’s with lat pull-up and merkins. 1 lat p/u, 10 merkins etc.
  • Mosey to flag
  • 11’s with American hammers and merkins. 1 Am Ham, 10 merkins etc.

MOM: PAX picks: Chumbucket (Hello Dolly x 20 IC), Ambien (BBSU x 15 OYO), Goose (flutters x 20 IC), BUD (BB crunches x 10 IC), Bartman (Super Heroes for 2 min)

DONE!

Announcements: 

Schnitzels “Bad Meat” gathering today at 4:00

Prayers:

  • For Earhart’s family as the travel to be with his M’s grandmother who’s in hospice care.
  • For those that weren’t out this morning and those that are injured.
  • That we would be the men and leaders we were created to be today.
  • All those traveling
  • Unspoken

Moleskin:

  • The marina boardwalk was icey…didn’t plan on that. Thankfully there were no injuries.
  • Schnitzel made the run to the marina but was off back to the flag shortly after the merkins began. On the hunt for good meat no doubt.
  • Knocked out 410 merkins over the course of the workout…record?
  • T-claps to Goose. He never slows down and inspires me each workout…RESPECT!
  • As always, it’s an honor to lead, and be be pushed by, these men.

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