November 3, 2020

105 HR Merkins

THE SCENE:
A cool, crisp 38 degrees, no wind to speak of

F3 WELCOME & DISCLAIMER:

Welcomed and Disclaimed

WARM-O-RAMA:
25 – SSH

15 – Mtn Climbers

10 – HR Merkins

5 – Burpees OYO

THA-THANG:
Mosey to the stables

Pull Up / HR Merkin circuit – while one PAX performed 5 pull ups, all other PAX performed 5 HR Merkins, once PAX 1 completes the pull ups, PAX 2 performs 5 pull ups while all other PAX perform 5 HR Merkins – continue until all PAX complete 5 pull ups.  (11 PAX = 55 HR Merkins each)

25 Pull ups OYO

Mosey to the stadium

50 inverted rows

50 box jumps

Mosey to the parking lot

Shuttle run with burpees and BBSU – split group into two partner groups, facing each other ~10yds apart.  First PAX from Group 1 does the shuttle run by picking up a brick at the other group’s line, returns brick to his line, then retrieves the second brick, then returns brick to his starting spot. Remaining PAX are meanwhile in plank position awaiting their turn and rotate between the two positions. After PAX completes the shuttle run, he proceeds to perform: R1: 15 Burpees, then falls in line in plank, R2: 15 BBSU, falls in line, R3: 10 Burpees, fall in line, R4: 10 BBSU, fall in line, R5: 5 Burpees, fall in line, R6: 5 BBSU, fall in line

10 – 4X4 Burpees – from standing – jump to plank, 4 HR Merkins, 4 Mtn Climbers (2 is 1), jump to standing, clap and smile (40 HR Merkins)

MARY:
10 daisy pickers, runner’s lunge

COUNT-OFF & NAME-O-RAMA:
11 PAX

CIRCLE OF TRUST/BOM:
Take a moment to breathe.  Quiet your mind, go inside which is where you’ll find a bit of peace during this chaotic time.

QIC:
Roots
Workout Date:
11-03-2020