2 flags were posted (Roanoke & Salem) – It was the first time they’ve been together since the 1 year anniversary. Strong work men.
Warmup:
- 1/2 mile jog around the track
- 25 SSH IC
- 10 Merkins IC
- 15 Imperial Walkers IC
- 10 Wind Mills IC
- 10 Abe Vigodas IC
- 25 Forward Arm Circles IC
- BTTW with a couple presses thrown in for fun…
The Thang (Part I)
**Modified Merkin Mile**
100 Merkins then run a lap. Repeat x 6. Most of the PAX chose to do 25 Merkins every 100 yards. Total distance 1.5 miles, hence a modified mile. Total Merkins: 600
The Thang (Part II)
Half of the PAX ran Usain Bolts down the football field while the other half remained to perform an exercise until they returned and traded places. Runners call out the exercise, “Please no Merkins”, yelled one. So Messi threw down and said “Burpees”
Exercises:
- Squats
- LBCs
- Burpees
- Burpees (Revenge)
Mary, COT
Zebra says Saturday workouts are too hard (Thank you!). He threatens to rethink his Saturday plans…truthfully, this was a killer workout. Strong work gentlemen…somewhere Dr. Merkin is proud of you.