- When: 07/06/2021
- QIC: Crotchless
- The PAX: Feud, Crush, Sasquatch, Crotchless
Four PAX braved the humid gloom at Asgard to enjoy a merkinfest beat down today.
COP
merkin mile- run one mile but stop to perform 25 merkins every 1/4 mile. Total 100 merkins at the end of one mile
The Thang
Merkin jacks- ration of 1:4 of merkins and plank jacks up to 5/20, then back down the ladder
25 dips
Merkin wipes- go to low merkin position (do not rest on ground) then move body over to R hand as if to wipe your nose on your hand, then over to L hand. That’s 1. Rinse and repeat. 2 sets of 10 performed
20 alternating shoulder taps in plank
Mucho chesto- 2 rounds
25 dips
Worst merkin Ever- 10x
alternating shoulder taps x 20
Sidestep merkin- start in high merkin position then move L arm and leg out to the side while going down to perform a wide merkin on that side. Return to normal high plank then repeat to the R side. That’s 1. Total of 10x
End with 4 minutes of Mary- LBC’s x 20, reverse crunches x 20, flutter kicks x 15, Freddie Mercury x 15
COT
prayers for Talen, Kennedy, Todd
pledge