• When: 2019-07-18
  • QIC: Toothpick
  • The PAX: Rafter, See-Saw, Hallmark, Carpool, Rudy, Grillz, Bolton (R) , Fire Daddy, Money Penny, Splinter, Toothpick

Convergence at The Roost

11 PAX from both Roost and Speedtrap converged this morning for some stadium and shoulder work that left all wanting more. A focus on merkins and shoulders was the goal-judging from the level of mumble-chatter, YHC thinks we accomplished that.

Conditions: 75deg with 77% humidity (Money Penny verified)


SSH x 15 IC

IW x 15 IC

TTT x 15 IC

Windmill x 15 IC

The Thang:

11’s with merkins and plank jacks 

10 merkins/1 plank jack

9 merking/2 plank jacks

8/3…so on until 1/10

Move to Stadium for Ladder Work

Merkins x 15

Merkins x 15, BBSU x 15

Merkins x 15, BBSU x 15, Squats x 15

Merkins x 15, BBSU x 15, Squats x 15, Carolina Dry Docks x 15

Merkins x 15, BBSU x 15, Squats x 15, CDD x 15, Dips x 15

Rinse/Repeat-same format with 10 reps/exercise.

Move to football field:

starting at goal line-

lunge walk to 10yd line/bear crawl to 20….crab walk to the 30/bear crawl to 40…jog it out to the 50yd line…reverse lunge to the 40yd line/bear crawl to the 30…inch worm merkins to the 20/bear crawl to the 10…jog it out to the goal line. Line up for shoulder taps in cadence x 25…hold high plank…L arm up…R arm up…more shoulder taps in cadence x 25. Recover…jog back to shovel flag for Mary:

Freedom twists IC x 25

Flutter kick variation-FC x 25 IC…hold 90 deg then 45 deg, back to 90 for 10 count then more FC x 24 IC.

Planks: variety of high hold, low hold, R arm up, L arm up.


*All in, 180 merkins were done between 11’s and the stadium plus however many it took the PAX inch-worm 10 yds.

Prayer Requests: Carpool’s friend Mike, Rudy’s brother in law Doug, Toothpicks co worker.

Announcements: fill up the Q sheet . Also-Q’s responsibility to post a back blast. They’re entertaining reading and a good way to help other future Q’s plan a workout.