Ol’ Fashioned Merk and Burp Fest
All All MECA BackblastsFebruary 25th, 2016
15 gutsy men arrived into the Gusty Gloom for an Ol’ Fashioned Merk and Burp fest (with Suicides)
Warm Up
x denotes 4-count cadence
- 50 m High knees, 50 m Buttkickers
Mosey to Stop Sign
- SSH x 15
- Windmills x 15
- Imperial Storm Troopers x 15
- Cotton Pickers x 15
- 10 Burpees
The Thang
Mosey to the Loading Dock
10 Minute Challenge
- 20 Merkins and 20 Air Squats each minute for 10 minutes
* Modified to 10 Merkins and 20 Air Squats after the first 5 min as we weren’t getting them done fast enough
Mosey to Suicide Lot
- 50 m Suicide (Full Length) (Plank)
- Repeat x 2
Mosey to the Ridge
Burpee Ladder:
- 2 Burpees @ the bottom, 2 Air Squats @ the top
- 4 Burpees @ the bottom, 4 Air Squats @ the top
- 6 Burpees @ the top, 6 Air Squats @ the top
- 8 Burpees @ the top, 8 Air Squats @ the top
- 10 Burpees@ the top, 10 Air Squats @ the top
- 8 Burpees @ the top, 8 Air Squats @ the top
- 6 Burpees @ the top, 6 Air Squats @ the top
- 4 Burpees @ the top, 4 Air Squats @ the top
- 2 Burpees @ the top, 2 Air Squats @ the top
Mosey to Launch Point for Mary
Mary
- 15 x LBC
- 15 x Squirm
- 15 x Crunchy Frogs
COT
Announcements
- Free RFYL 5k Fun Run in University next Tuesday night at 6:30: https://t.co/UFH6vsQ9TS
- F3 Boondocks will start having Saturday bootcamp workouts at Reedy Creek Park and Nature Preserve on March 12, 2016
- 2016 Harrisburg 5k 4/9/2016 ($15 till 2/26) https://t.co/XKBRvReQwG
- Spartan Sprint 4/10. Join team Super Awesome, with @Chaos and friends
- Support @Kojack in the Trailblaze Challenge (rpx.me/1/Wlh-l )
- Moonlight Double Feature Half (May 29) Albemarle Up Morrow Mountain & back Click here to sign up
Moleskin
- Glad to know I can still lead a Boot Camp workout and not just #OldGlory. Speaking of such, it is time for me to pass the torch on that one. If anyone wants to start leading it, let me know.
- Great push by @DickTracy at the end of those Suicides.
- @JD pushed me the whole workout, whether he knew it or not
- Heard some folks complain this was just as bad as a @Clueless #WhiteLighting Q. I’ll take that as a compliment
Keep after it…
Solo Cup
7 Comments on “Ol’ Fashioned Merk and Burp Fest”
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Thanks for the opportunity to lead
Good lead this morning @SoloCup. I can verify that #WhiteLightning was tough, and so was this. My legs were smoked! Compliment indeed. Looking forward to the next one.
Def looks like a solid workout, thanks again for leading @Solo.
Funny, we had a burpee/merkin fest at Boondocks, too, thanks to @Escalade. Must have been something that blew in with the storms.
Thanks for the Boondocks plug, @Solo Cup. Reedy Creek Park is going to be a great AO.
Great lead today. For no apparent reason other than laziness that was the first F3 workout for me in 2 1/2 weeks and I am paying for it. It was brutal – Good job!
Great lead and tough, solid workout today @SoloCup. I wouldn’t expect any less. Thanks for the compliment, truth is, I was keeping my eyes on you and trying to keep up with you. Still working on my wimpy Merkins. Thanks for your leadership, very much appreciated. Keep Pushing!
Good stuff @SoloCup! I miss the non-OldGlory @SoloCup beat downs… throw in a themed workout and it’s extra special.