• When: 2021-01-15
  • QIC: Ken Doll
  • The PAX: Cowbell, Buzz Saw, Rock Drop, Argyle, Ken Doll


All the merkins and abs

A very merkin and core-intensive workout happened this AM at Urban Legend. We also ran about 1.8 miles in between merkins, planks, and ab work. All the ab-work worked instantly as Argyle’s pants almost fell down half-way through the workout. 

Conditions: 39 degrees

The Thang:

  • Disclaimer
  • BOM

Warm up mosey aimlessly around the parking to the top deck for:

COP (hold plank throughout)

  • Plank Jacks x 10 IC
  • Merkins x 10 on my count
  • Left arm up, left arm down; R&R with right arm
  • Mt Climbers x 10 IC
  • Merkins x 10 on my count
  • Left arm up, left arm down; R&R with right arm
  • Peter Parkers x 10 IC
  • Merkins x 10 on my count

Mosey to bottom of garage

  • Hand Release Merkins x 10, Lap up and around the garage
  • Hand Release Merkins x 10, Iron Cross x 10, Lap
  • Hand Release Merkins x 10, Iron Cross x 10, Diamond Merkins x 10, Lap
  • Hand Release Merkins x 10, Iron Cross x 10, Diamond Merkins x 10, Wide Merkins x 10, Lap
  • Hand Release Merkins x 10, Iron Cross, Diamond Merkins x 10, Wide Merkins x 10, Flutter Kicks x 10 (2-ct)

Mosey to Lexington Square

  • Incline Merkins x 15, Lap
  • Incline Merkins x 15, American Hammers x 15 (2-ct), Lap
  • Incline Merkins x 15, American Hammers x 15 (2-ct), Decline Merkins x 15, Lap
  • Incline Merkins x 15, American Hammers x 15 (2-ct), Decline Merkins x 15, V-Ups x 15, Lap
  • Incline Merkins x 15, American Hammers x 15 (2-ct), Decline Merkins x 15, V-Ups x 15, Side Merkins x 15, Lap

Line up on pavement facing rock fountain 25 yds away

  • High plank x 1 minute
  • Inchworm to the fountain
  • Facing building, plank walk to the middle tree
  • Facing courthouse, plank walk to the pavement
  • Low plank x 1 minute

Mosey around parking lot back to the flag for:

Mary

  • Hydraulics x 10 IC
  • Freddie Mercuries x 10 IC
  • Frozen Flutters x 10 IC
  • Boat/Canoe

COT & BOM

Devo: 1 Corinthians 16:13-14 “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love,”

Prayer Requests:

  • Notebook
  • No Show

Announcements:

  • 2/20 Dam to Dam 
  • 3/19-20 Palmetto 200

 

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