Conditions – FOGGY & 51…Perfect Gloomy Weather for an F3 workout
The Thang – YHC had spread the word that he would help PAX post their 10K merkin numbers for the day first. 5 PAX took on this challenge and we exceeded the daily goal.
Mosey down to field below parking lot
COP –
40 Total Merkins
SSH – 25 IC
Merkins – 10 OYO
Through the Tunnel – 20 IC
Merkins – 10 OYO
Little Arm Circles – 15 IC (both ways)
Merkins – 10 OYO
Overhead Clap – 25 IC
Merkins – 10 OYO
Mosey on over to the Play ground for some Ring Around the Rosey –
250 Total Merkins
We spent 1 minute on each exercise then finished each with 25 Merkins
Box Jumps
Merkins – 25 OYO
Calve Raise
Merkins – 25 OYO
Pull ups or Modified
Merkins – 25 OYO
Squats
Merkins – 25 OYO
Toe Taps
Merkins – 25 OYO
Rinse & repeat until All PAX went through 2 complete rotations
Fast Mosey to the stairs
50 Total Merkins
Reverse Bear Crawl up one side of stairs and forward bear crawl down other side
25 Merkins
This was very difficult after the insane amount of merkins already completed so rather than rinse and repeating we opted for:
Forward Bear crawl up one side of stairs and reverse bear crawl down the other
25 Merkins
Wait, there is more time….SWEET
1 lap around track
10 Merkins to round off the morning with an even 350
YHC loves calve raises so all PAX grab a stair
Calve raises – 30 IC
Always like finishing up @ Turning Point with 3 min of Imperial Walkers
Mosey on back to the parking lot
Announcements:
Lex Christmas party Dec 19
Prayer Requests
Melt Down – Mark Ping, had some OP surgery last Wednesday and has another round Dec 5
Walker and the Phillips Family