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