The Merv?

Posted on Posted in Backblasts
  • When: 3/13/23
  • QIC: Deuce
  • The PAX: Toxic - DR, Farah & Farah DR, Brexit

3 pax awaited YHC at Genesis on this rainy Monday morning. Being my first time to this AO, decided to keep it simple and stay on the pavement.

Warmup: SSH x10 IC, MP x10 IC, Reacher x10 IC, LM OYO, DD calf stretch OYO

The thang:

Crowd pleaser: 1 merkin/1 plank jack up to 5 of each and back down to 1

Doracides: Partner up .Just like the dora except suicide sprints with burpees instead of a long run. Sprint to cone 1 – 1 burpee, cone 2 – 2 burpees, cone 3 – 3 burpees then switch.

Round 1 – 100 BBS

Round 2 – 200 merkins

Round 3 – 300 SSH

10 minute AMRAP

10  static inchworm merkins, 20 squats, 30 total side tricep pushups (15 each side)

EMOM 11’s – No running, every minute perform 1 squat – 10 BBS in 11’s Fashion, 6 rounds completed.

COT – F3 on3 tourney 3/25 – Prayers for Toxic daughter in labor, prayers unsaid.

Message from Father Greg Boyle – Author and founder of Homeboy Industries – “Cherish with every breath” In order to stay in the present he talks about living breath to breath. Mantra of his. “Now. Hear. This.”


Leave a Reply