13 PAX took to the field at #salemstadium for a good ol’ merkinfest. Twitch called it the longest 45 minutes ever. Don’t tell Pinky. Fun was had by all.
Warm Up: Run the bleachers…think we did 4 ups and 4 downs much to the dismay of the PAX, then to mid-field for SSH x30, WMH x10, WM x10, IW x20, MC x20, all IC.
Thang:
Starting at the goal line, 50-90-100 runs, half speed to the 50, 90% to the 25 and 100% through the endzone. Repeat 4 times.
From the goal line, Bear Crawl to the 10, 10 HR Merkins, 30 Jack Webbs together
Lunge Walk to the 20, 10 Ranger Merkins, 30 Jack Webbs together
Crab Walk to the 30, 10 ATMs, 30 Jack Webbs together
Inch Worm to the 40, 20 Mountain Merkins, one leg per rep, 30 Jack Webbs together
Bear Crawl to the 50, 10 Stagger Merkins Right, 30 Jack Webbs together
Bear Crawl to the 40, 10 Stagger Merkins Left, 30 Jack Webbs together
Inch Worm to the 30, 20 Mountain Merkins, one leg per rep, 30 Jack Webbs together
Crab Walk to the 20, 10 ATMs, 50 Jack Webbs together
Lunge Walk to the 10, 10 Ranger Merkins, 50 Jack Webbs together
Bear Crawl to the goal line, 10 HR Merkins, 50 Jack Webbs together
Partner Work:
Catch Me If You Can – one partner runs backwards from the back of the endzone, other partner does 5 burpees and catches runner, switch, repeat.
Partner Push – switch every 20 yards, full length
Broken Wheelbarrow – switch legs every 10 yards, switch man every 20, full length
Mary (kinda): Merkins/Plank – each PAX does 3 merkins while PAX in FRP, twice.
Recover, recover
COT
Great to see last week’s Salem numbers were an anomaly. Keep up the EH’ing and check in with those who you haven’t seen in a bit.
Pleasure to lead this great group of Salem and Roanoke #HIMs.