December 30, 2017

New Ways to Merkin

AO: The Mothership

QIC: Soybean

PAX: Mothballs, Money Bags, Phat Pat, Heavyweight, Snookie, Shoestring, Lazarus, Moana, Tiny, Bootheel, Bookworm, Four Eyes, Backyardigan (FNG), Gus (15 total)

Conditions: ~35 degrees and pleasant

PAX were welcomed, disclaimer was disclaimed

Capri lap around parking lot frontwards, backwards, and carioca-wards

2017 is nearly over. We’ve all made many huge mistakes and need forgiveness. Ergo…
Absolutions IC x10
Capri lap repeato
Absolutions OYO x10

The Thang: 

Mosey to the big hill behind the amphitheater (flutter kicks while waiting on the six) – Upon this hill, YHC saw rabbit poop and dog poop, and smelled horse poop. It was an all-around unpleasant experience. Maybe we should call it Dung Hill.

11s on the hill – Merkins at the bottom, Big Boy Sit-ups at the “top” (there is no top – it just goes on forever, so we just picked a spot among the dung)

Mosey to the Kitchen (flutter kicks and mountain climbers while waiting on the six) – partner up

Partner 1 does dips, P2 does squats – sets of 30, 20, 15, 10

Mosey around to a soft, grassy area near the starting point (Jane Fondas IC while waiting on the six)

Next up was The Squerkin – YHC has been intrigued by this exercise for months, and finally whipped it out. As described in the Exicon: “First man in merkin position with second man behind holding first mans [sic] legs at his waist. First man does one merkin with his legs elevated. Second man perfroms [sic] one squat using the body weight of the first mans [sic] legs.”

So that’s what we did! 10 reps, flapjack, 10 reps. The PAX were nonplussed, so YHC called an additional 10 reps.

Mosey up Grand View – stopped halfway and did planks and squats. Said hello to some passing joggers who said NOTHING in response. Sad Clowns!

BACKWARDS mosey the rest of the way up the hill, which drew the ire of everyone except Tiny.

At the top, we did the tunnel of love (because we’re bros!). PAX line up in plank, last man crawls under to the other end and assumes plank. Etc until all PAX pass.

Mosey back to parking lot for THE WHEEL OF MERKIN – every man grabs a Curb of Unusual Height. Start with incline merkins. Rotate 90 degrees, placing left hand on Curb of Unusual Height, merkins. Rotate 90 degrees for decline merkins. Rotate 90 degrees with right hand on Curb of Unusual Height. 15 reps. This one smoked us all. YHC had planned 2 more sets, but we were nearly out of time and the body was weak.

WWI Sit-ups
Hello Dolly
Pickle Pounders


COT / BOM: The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? What do you need to change to more effectively carry out that mission in 2018?

Prayers for Tiny’s mom, Hitch’s baby, and thanksgiving for Gus’s birthday. Happy Birthday, Lil’ Buddy!

Moleskin: T-Claps to Bootheel for getting after it and never stopping. And T-Claps to Lazarus to putting others over himself and watching the Six all day (Jesus!).