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F3 MeCa | May 22, 2019

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Merkin Monday

  • When: 03/11/2019
  • QIC: Head N Shoulders
  • The PAX: Othello, Blue Crush, Tough Skins, Convoy, Rice a Roni, Big League Chew, Home Alone, Big Tuna, Hugo

What a great way to start the week! Merkin’s? This fine Monday morning ten PAX decided to get out of one said fart sack and come support a long overdue Q from yours truly. The PAX put a solid effort to come support, so the pressure was on the Q to make this a good one.

Warm Up:

1.Mosey to the parking lot in front of the barber shop

2. SSH x 20 (IC)

3. LSS x 20 (IC)

4. Windmill x 10 (IC)

The Thang:

  • Merkin’s on one side / Merkin’s on the other side
  • ex.1-10, 2-9,3-8, etc. until 10-1
  • lunge walk between each side (had to call an audible halfway and switch from lunge to run)
  • upon completion there was a call for a slow 10 count for recovery
  • Mosey back to the park and down to the playground


  • The Thang 2:
  • Playground was closed so had to change up
  • Find a table – Step-ups 50 x left leg repeat 50 x right leg
  • Dips x 50
  • Incline Merkin x 50
  • Dips x 50
  • Decline Merkin x 50
  • Mosey back to flag for some Mary


  • LBCs x 20 (IC)
  • Box cutter x 10 (IC)
  • Leg lift hold 6 inch off ground x 10 count (really slow count)
  • Plank-jack x 20 (IC)


  • I am grateful to have the support of the PAX for my long overdue Q, so thank you all for being present.
  • great chatter today from all and I think the mosey (run) was a hit
  • The Q was not the only one that left a “sweat angel” behind today
  • Keep Tough Skins friend Rick in our prayers as he fights cancer
  • Arlington Baptist Great Commission 5K coming Saturday March 30th




Head N Shoulders

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