• When: 12/9/2014
  • QIC:  Quest
  • The PAX: Granola, Higgins, Treadmill, Quest


Duck walk Ain’t no joke

Conditions – clear and very chilly 35

The Thang – Just another day in the gloom

Disclaimer and Prayer

Mosey down to soccer field

COP –
SSH – 25 IC
Merkins – 15 IC
Little Arm Circles – 15 IC (both ways)
Merkins – 15 IC
Through the Tunnel – 25 IC
Merkins – 15 IC
Squat – 25 IC
Burpies – 10 OYO

Mosey on over to the Stairs –
Run up one side and down the other (repeat 5 times)
Bunny Hop up one side run down the other (Repeat 2 times)
Bear Crawl up one side and Bear Crawl down the other (1 time)

Merkin – 15 IC

Some Track Fun
Duck Walk – Short Side
Karaoke – Long side (Lead with right)
Lunges – Short Side
Karaoke – Long side (Lead with left)

Plank

Duck Walk – Short Side
Karaoke – Long side (Lead with right)
Lunges – Short Side
Karaoke – Long side (Lead with left)

Plank

Merkin – 15 IC

3 Way Calve raises – 3 Sets
Front calve raises – 10 On my count
Toes out calve raises – 10 On my count
Toes in calve raises – 10 On my count
Rinse and repeat 2 times

Merkin – 15 IC

Mosey to soccer field for Mary
LBC – 20 IC
Heels to Heaven – 15 IC
Flutter Kicks – 15 IC
Russian Twists – 10 IC
Heel Touch – 5 IC

Superman – on Me (2 sets)

Imperial Walker – 3 min

Merkin – 15 IC

Finally finished and headed back to parking lot, Treadmill noticed that the Shovel Flag was down, this calls for none other than a Merkin Penalty

Merkin – 15 IC

PAX pumped out 250 Total Merkins for a nice start on their count for the day

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