Rainy Day Merkins No. 12 & 35

 14 men stepped into the rainy Gloom, not really knowing what to expect.  They got a Merkin Smokefest


  • 0500: YHC checked the F3 rain cancelation policy. Yep, Curves does open at 0900.
  • 0529: Final sign of the Apocalypse, @BanjoBoy shows up for a post where there is a slight chance of a sprinkle.
  • 0530: We’re off


  • Mosey around the Parking lot
  • Side Straddle Hop x 20
  • Island to Island (Repeato x 2)
  • Cotton Pickers x 20


The Thang


Mosey to center of Suicide lot


Johnny Cash

  • Merkins
  • Jump Squats
  • Makhtar N’Diayes
  • Side Straddle Hop

Repeato until all Pax have complete one revolution


Mosey to edge of the Suicide Lot


Merican Ladder

  • 1 Merkin/Sprint 25 yards, 2 Merkins/Sprint 25 yards, etc… until 10 Merkins/Sprint 25 yards

Repeato x 2


Mosey to center of Suicide lot


Deconstructed Burpees

  • Squats
  • Donkey Kicks (Squat Thrusts)
  • Merkins
  • Donkey Kicks (Squat Thrusts)
  • Jump Squats

Descend 10 to 1­­


Mosey to edge of the Suicide Lot


Contra Burpees

  • Burpees with increasing number of Merkins
  • Sprint 25 yards between sets

Ascend 1 to10


Mosey to Cars for Mary


  • Jack Webbs Descend 10 to 1­­
  • LBC x 15
  • Crunchy Frogs x 15




  1. Thank you for the opportunity to lead. Cobains for my shotty  UNCC MBA Math on a few counts.
  2. My count, 305 Merkins. Kinda winged it at the end, so feel free to prove me wrong.
  3. Welcome @NachoLibre. It’s great to know three guys who can help me fix a speeding ticket.
  4. Save The Date: The MECA Region is hosting THE BEAR. HC Here: http://f3nation.com/2015/04/10/the-bear-2015/



Solo Cup

10 thoughts on “Rainy Day Merkins No. 12 & 35

  1. Casper

    Great workout @SoloCup. Might have earned an afternoon nap from this mornings beat down. We finally got @NachoLibre to leave the fart sack and join us @UCB. Welcome @NachoLibre. Expect to see a lead of yours in the upcoming months.

    1. Gamma

      Not to get picky, but I believe it was 51 and misting…

      @SoloCup – your description of the Deconstructed Burpee Ladder doesn’t do it justice….cuz in the immortal words of @RibShack, that sucked. Thanks for the assist on that those.

      @NachoLibre – welcome to F3. Not an easy workout to start with, but then again, there are no easy workouts.

  2. BBQ

    Welcome out @Nacho Libre. Extra credit for making your first post a rainy and “chilly” one too. F3 makes you stronger, especially when you post on days like today. Right Starsky?…oh wait, nevermind. Seriously, nice job this AM. Look forward to seeing you back out.

    @SoloCup – all counting aside, nice lead today brother. Lots of merkins. But when did we decide Jack Webbs were part of Mary?

  3. Clueless

    Always a good time… solid lead @SoloCup! ZigZags were an interesting addition.

    Welcome out @NachoLibre! Look forward to seeing you out regularly.

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