• When: 10/10/15
• Where:  The Patriot
• QIC:  Burgundy and Walker
• The PAX: Utah, Turbine, Real Tree, Winchester, Peach, Corruption, Burgundy, Walker

8 strong men posted on a beautiful rainy morning.  The numbers were down but our hearts and bodies were strong as we worked hard for our brothers who were helping in Columbia or were taking care of other commitments.

The Thang:

Burgundy on Q 

Started with stretching, mosey to field 2, and circle up:

25 SSH (in cadence), 1 burpee,  25 merkins (in cadence), 1 burpee, 25 LBC (in cadence), 1 burpee, 25 squats (in cadence), 1 burpee, 20 Apollo Ono (in cadence), 1 burpee. I think we did another exercise followed by a burpee but can’t remember for sure.

Aggregate Work with Partner:

200 merkins with run (1 partner does exercise while partner runs length of field and back , then switch places)

200 squats (with running partner)

200 LBC (with running partner)

Handoff to Walker:

Starfish 40:  40 single count merkins and 40 single count body squats (oyo), run to corner, 40 fist merkins, run to COP, 40 body squats, run to corner, 40 wide arm merkins, run to COP, 40 body squats, run to corner, 40 diamond merkins, run to COP, 40 body squats, run to corner, 40 alternating arm merkins (20 with left hand forward, 20 with right hand forward), run to COP, 40 body squats.  Total merkins: 200    Total body squats: 200

Star fish 20: Same as above with 20 count.   Total merkins:  100     Total body squats:  100

COP:  Introduction of new type of merkin – right hand palm down with  back of left hand down – 10 single count (this type of merkin will strengthen the tendons on the side with back of hand down);  left hand palm down with back of right hand down – 10 single count;  back of both hands down – 10 single count.

AB Lab:  standard plank:  hold for 60 – 90 sec.; right side plank:  hold for 60 – 90 sec.;  left side plank:  hold for 60 – 90 sec.;  hold heels six inches off of ground: hold for 60 – 90 sec, rinse and repeat.

In the end, with some extra credit work throughout the workout, we completed at least 450 merkins and 450 body squats.  Just strong, basic,effective work!  The guys stepped up (with virtually no complaining) and kicked this workout in the rear end!  I suspect some of us will feel it this week but it’s all good!

Mosey back to COT:

Naked Man:  Prayers for victims of flood, PAX who are helping with cleanup, recovery for fellow PAX with cancer, and  Peach’s upcoming mission trip to Guatemala.

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It’s an honor to lead and serve my F3 brothers.

Walker Out!