• When: 04/08/17
  • QIC: Tin Tin
  • The PAX: Big Worm, The Don, Chyna, Tin Tin


#Spur Curls and Merkin training

Conditions: High 30s, clear, slight breeze… pretty cool for an April Q

The Thang:
Start with the disclaimer and a mosey lap around the field. Small pax, a few battling injury, encouraged modification where necessary.
1.5 laps around the field and circle up by the cinder blocks (our best friends for the day).
Warm up with 25 SSH, 20 Little Baby Arm Circles forward, backwards and overhead claps, 20 merkins (on your own) and 20 World War II Sit ups.

Each pax grab a cinderblock.
Burpee train: 10 burpees for the pax as we heard the whistle from an incoming train.
Round of 21: 7 reps of curls lower ½ upper ½ and then full curls.
20 WWII Sit Ups
20 3 count down and 2 count up squats
20 merkins
Recovery mosey around the AO and rinse and repeat x3

After 3 rounds completed, recovery 60 second wall sit for the pax.

Complete 3 rounds of 10 pull ups, 20 merkins & 50 dips

Merkin Train:
Pax set the 3 cinderblocks a few feet apart.
1 pax complete merkins starting at the left, complete 1 merkin with right hand on the block/left hand on the ground, move both hands on the block – complete 1 merkin, move right hand on the ground/left hand on the block – complete 1 merkin, move both hands on the ground & complete 1 merkin. Continue this process through 2 other blocks for 12 merkins total on 1st round.

Complete repeating rounds with 2 merkins at each spot and then 3 merkins.

Another round of 21 (except we did 30s this time, 10:10:10)

Put the blocks up and mosey to the wall for 5 minutes of wall sits (40 seconds on, 20 seconds off, 60 seconds on, 15 seconds off, 120 seconds on and mosey to top of AO).

COT and BOM: prayer for safety and to bring more men to F3.

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