• When: 2017-09-12
  • QIC: CapGun
  • The PAX: CapGun, Pampers, Teddy, Froyo, Loveseat, Odyssey, Silver bullet, Pondo, Landshark

Irma couldn’t rain out this parking lot derkin party

Day after Tropical Storm Irma. 72 degrees and wet but no rain, leaf debris everywhere, nice breeze. Had planned a workout utilizing the lower parking lot and Woodland Park, but after a 5:15 am inspection of the grounds, YHC determined there was too much mud, water, and the potential for a branch to fall after the storm. Had to audible and change location and flow last minute.

Das Thang:

.2 mile warm up Mosey to Street light on Queens Way


  • 20 Windmill IC
  • 20 Imperial Walkers IC
  • 15 LBAC FWD IC
  • 15 LBAC REV IC
  • 15 Overhead Clap IC.
    Note – Froyo explained what overhead clapping means. Basically, you clap over your head.

.2 mile Mosey back the way we came to parking lot at bottom of “Meadowfield track” (strava segment – look it up)

YHC pulled out three cards and held them face down. They were marked 10, 15, 25 for amount of reps to be done of six exercises, but nobody knew that. For each circuit, Pax drew one of 3 cards (card was then retired). Chosen was: 15-25-10. Much rejoicing the 10 was a 10.

The main event:

  1. Do reps of three exercises
  2. Run to benches / retaining wall behind school
  3. Reps of three exercises
  4. Run back. Recover.

Rinse repeat. Total 50 reps of each exercise in semi-random order of reps.

Parking LOT

  • LBC

Benches at playground

  • DERKIN (Decline Merkin)
  •  UpMerkins (incline)
  • DIPS

Mosey around meadowfield track

The close-out:

  • 20 russian twists IC
  • 20 squats OYO
  • 20 calf raises OYO

Lunge walk around the bend and do a lap of the meadowfield track

  • 20 big boy sit ups OYO, in a puddle optional
  • 20 tricep push ups OYO
  • 20 squats OYO

Bear crawl around the bend and do a lap of the meadowfield track

  • 20 crunches OYO
  • 20 calf raises OYO
  • 20 derkins OYO because I love derkins

Head out of the meadowfield track entrance, mosey back to AO

  • 5 burpees oyo


At 6:14 the PAX were gifted one minute. Workout over.


Summary: Hit chest, arms / triceps, abs, quads and glutes, calves. Ran about 1.3 miles.

  • 90 squats (50+20+20)
  • 70 Derkins (50+20)
  • 70 crunches (50+20)
  • 50 Incline Merkins
  • 50 dips
  • 50 mountian climbers
  • 40 calf raises
  • 20 tricep pushups
  • 20 big boy situps
  • 5 Burpees

Congrats Pampers on #4.

Tell CapGun you want to do P200!!

Prayers for those affected by the Hurricane.