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F3 MeCa | April 20, 2021

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20Kfor2020 = Merkin Mile

  • When: 11/11/20
  • QIC: Big Blue
  • The PAX: Hokie Pokie, 4-wide, Hop Hunter, Terrible Towel, Major Pain, Iron City, Jeremy (FNG), Porto, Otto, Audit


 

After guaranteeing the night before that there would be no rain for the morning workout, I was pleasantly surprised in the morning when I checked the radar and it looked like we had a nice window that might just last through the beatdown.  There wasn’t much doubt as to what exercise I wanted to focus on being that the 20Kfor2020 challenge is doing merkins for November.  I thought about the EMOM option but opted for the tried and tested merkin mile.  We finished a little earlier than anticipated and I had to throw some step-ups and extra Abs in but no one complained (too loudly).  As we finished the rain started, so as promised, no rain for the beatdown.

 

Warm-a-rama

2 laps around parking lot with high knees, butt kickers, karaoke, and lateral side steps mixed in

Circle up – SSH IC x 20, Hillbillies IC x 15, Mountain Climbers IC x 20

 

Mosey to Medical Building across the street

The Thang

Merkin Mile – run a lap around Medical Building (approx. 1/5 mile), stopping at every corner and performing 10 merkins of various styles.

Lap1 – Diamond

Lap2 – Spidey

Lap3 – Shoulder Tap

25 LBC IC

Lap4 – Offset (L hand 6″ higher than R, vice versa)

Lap5 – Regular

Total of 40 Merkins per lap x 5 laps = 200 merkins

Burpee Dans (1 burpee:4 lunges) across parking lot, bear crawl half way back, crab walk other half

Mosey to Shelter

10 – 1 ladder of Dips / J-Lo’s  IC

 

Mary

Homer to Marge – low dolly – low flutter medley, Crunchy Frog, step-ups (I know, not really an ab exercise), Dying Cockroach, RBC

 

 

Announcements:

  • Happy Hour Thursday at Audits
  • Porto has Q on Sat
  • Signup for Mount Afton challenge

 

Prayers: for all blessings, those who are healing, for our new president and healing to our nation, special thanks to all veterans and our freedom

Big Blue

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