F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

To Kill a Merkin

4

Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

The thang:

Jog to back parking lot, warm up-

25 Side Straddle Hops (not hop straddle side)

20 Don Quixote

20 Imperial Walkers

20 Little Baby Cs

Mosey to soccer field

Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

Jog to side field

triple check – derkins on the bleachers, slow bending squats, run to end of field and back

Sprints – 80% run across field, 100% run back

Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

10 count Hello Dolly -> 4 count cadence merkins

10 count Russian twist -. 6 count cadence merkins

10 count Rosalita -> 8 count cadence merkins

COT

Moleskin-

Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

Welcome FNG Gilligan!

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4 Comments

  1. Wedding Singer on

    Also like to give a shout out to Beaver who attended from the Greensboro PAX. I’ve been trying to get a friend down there to attend Beaver, I think weather has been a factor.

  2. Wedding, how did I get pulled into this? Geeze – one little comment! I’ll be there Thursday! I’m sure Iron & Fudd will be bringing the pain.

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