Derkin Island – A society in decline

On Marthas Glen road is a flag pole on an island where the road splits. PERFECT for changing your body angle for bodyweight exercises. You can use the height and the angle of the hill to challenge your normal F3 exercises by elevating your feet.

In this case it would be a mix of: decline merkins (derkins), incline merkins (inclin-erkins???), decline big boy situps, iron crosses and flutter kicks with feet off the ledge. Changing the angle works different muscles, and PAX agreed we should do this more often because its hard (AMRAP derkins suck).

Weather: Where have you been??? it’s summer in Columbia! Humid, WET and 70 something ish

 

Warmup at AO:

20 Windmills IC
20 Imperial Walkers IC
15 LBAC Front IC
15 LBAC Rear IC
15 Overhead Clap Rear IC

Indian run

Stopover 1:

15 crunches OYO
15 Squats OYO
15 Merkins OYO

Indian run to Derkin Island (.5 Miles from AO) for partner work:  

Set 1
10 X Decline Big Boy Situps, partner holding feet
10X Iron Cross feet to below horizontal, partner holding feet
Switch

Set 2

Partner A does AMRAP Derkins  (decline merkins) while partner B lunge walks around the island
Switch

Set 3

Partner A does incline Merkins AMRAP while partner B runs to the bend and performs 5 Burpees
Switch

Set 4

Partner A does incline Flutter kicks AMRAP while partner B runs to the bend and performs 15 squats
Switch

Set 5

Partner A does Derkins AMRAP while partner B runs to the bend and performs 15 Mountain Climbers
Switch

Indian run

Stopover 2

15 Russian Twists IC
15 Crunches OYO
15 Squats OYO

Indian run

Stopover 3

10 T-Merkins Left and Right

Indian run degenerates into a tired mosey.

Done 2 minutes early, no one complained and wanted more workout.

No announcements. Prayers for Rocky and brothers on mission trips. Name o rama.