Ring Around the Merkins

Intro

16 Badlanders gathered in the gloom to help kick off the week properly.

YHC started with the usual pre-workout message and disclaimer. This was my VQ and I had a lot of help and support, especially from McDreamy – many thanks & much respect.

Warm Up

• Side Straddle Hop 20 IC
• Baby Arm Circles Forward 10 IC
• Baby Arm Circles Backward 10 IC
• Imperial Walkers 15 IC
• 10 Burpees OYO
• 20 Little Baby Crunches OYO
• 20 Flutter kicks OYO
• 20 Scissor Kicks OYO
• 10 Burpees OYO
• Peter Parkers 12 IC

Ring Around the Merkins (modified Merkin Mile)

• 25 Merkins
• 1 Lap around the Parking Lot (1/3 mile)
• 25 Incline Merkins
• 1 Lap around the Parking Lot (1/3 mile)
• 25 Derkins
• 1 Lap around the Parking Lot (1/3 mile)
• 25 Diamond Merkins
• Plank or Rocky Balboas until the 6 is in.

McDreamy then took over as the Q.

DLC (DMC, but with LBCs instead of Merkins)

5 cones were placed at 10-yard intervals for the following workout:

• Duck Walk to the 1st cone (10 yards), 10 LBCs & then Reverse Bear Crawl back
• Duck Walk to the 2nd cone (20 yards), 20 LBCs & then Reverse Bear Crawl back
• Duck Walk to the 3rd cone (30 yards), 30 LBCs & then Reverse Bear Crawl back
• Duck Walk to the 4th cone (40 yards), 40 LBCs & then Reverse Bear Crawl back
• Duck Walk to the 5th cone (50 yards), 50 LBCs & then Reverse Bear Crawl back

The final exercise was the Plank Compass.

Wrap-Up

• COT
• Count-o-rama
• Name-o-rama
• Prayer requests for Squeege’s son’s upcoming MRI, Airbags’ family members’ upcoming surgeries, those in Puerto Rico impacted by Hurricane Maria & the victims of the tragic shooting in Las Vegas
• BOM – Led by McDreamy