January 13, 2021

Merkins, Gainers and Frisbees

THE SCENE:
30 degrees but only cold if you’re standing still

F3 WELCOME & DISCLAIMER:

Yes but took my time on the disclaimer as the Collierville contingent rolled in at 5:30:45 – 5:31:30.  Locthe didn’t get disclaimed or welcomed because apparently a Frisbee’s primary function isn’t to scrape ice from a windshield…good thing he knows that he’s always welcome and that none of us are professionals

WARM-O-RAMA:
20 – SSH IC

10 – Daisy Pickers IC

5 – Wolverines IC

THA-THANG:
Mosey with the CMU to Light Pole (LP) 1 for a Merkin extravaganza.

LP 1 – 10 Merkins

Lunge walk with CMU to LP 2 – 10 Irkins

Lunge walk with CMU to LP 3 – 10 Werkins

Lunge walk with CMU to LP 4 – 10 Derkins

Rinse and repeat to LP 8, plank until all in

LP 8 – 10 Merkins

Rifle carry with CMU to LP 7 – Irkins

Rifle carry with CMU to LP 6 – Werkins

Rifle carry with CMU to LP 5 – Derkins

Rinse and repeat back to LP 1, breathe until all in

Mosey to StartX

Colt45 Circle – PAX rotate 15 bottom up CMU curls around the circle (other PAX are holding CMU at 90 degrees until their turn). 15 top down CMU curls around the circle. 15 Full curls around the circle.

Crowd Pleaser – 1:1 to 5:5 to 1:1 merkins and groiners or gainers, the choice was up to each PAX (no one chose to perform the gainer)

MARY:
Proud Mary – to the CCR version, BBSU during the first verse, gas pumpers at “Rollin’” chorus, flutter kicks during verse 2, gas pumpers, LBCs during musical interlude, gas pumpers, BBSU at verse 3, gas pumpers to finish it off

Low plank for the last 30 seconds

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

CIRCLE OF TRUST/BOM:
The country needs justice and grace right now – pray for both

MOLESKIN:

ANNOUNCEMENTS:

Do the Bauer!

QIC:
Roots
Workout Date:
01-13-2021