F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

How Do You Do A Merkin Row??

2

A solid 5 arrived at Washington-Henry ES to get their KB workout in for the week.

This is how it went down:

COP (ALL IC)

DQ, Helicopters, Cherry Pickers, LBC’s, Arm Circles

THANG

KB Dora – Partner up; for set of exercises one partner run a lap around the parking lot while other partner works on the exercise. During the rest of the exercises one partner weaves in and out of 5 cones then comes back while doing sling shots. Excerise were as follows:

  • 50 Merkin Rows
  • 100 Sit-up Presses
  • 150 Rack Squats
  • 200 Flutter Kick Presses
  • 250 Bob and Weaves

Mosey to SF

2 Minutes of Boat/Canoe

Numerama, Namerama, Announcements, Helix took us out

MOLESKIN

YHC was inspired today but reading Johnsonville’s backblast from a couple of weeks ago at Circus. Since a Dora hadn’t be done at MANNDate in some time why not do one but make it better.

Before starting the Dora, YHC went to the car really quick to pick up a 2nd KB. In his mind “Merkin Row” including using two KB (see video) but the PAX advise YHC that only one is needed. Since this was YHC’s Q, we used two. This seems to add an extra challenge.

Mumble Chatter seemed low but the PAX did make great time with the Dora which gave us time for Boat/Canoe

As always Helix showed us how it was done with form.

ANNOUNCEMENTS

Ghost Flag at 45 MOM tomorrow! Lets go get it!

SPIT ON THAT!!

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