Q: Derby
PAX: morning stār, Half Lyfe, AAA, Ex-Pat, Sooie, Pitmaster, @GoldDigger, @Bumblebee (2.0), @Birdman (2.0), @Allstart (2.0), @Eagle (2.0), @Ninja (2.0), @Rubics (2.0)
FNGs: None
COUNT: 14
CONDITIONS: Perfect
WARMUP: 5 Good Mornings, Baby Arm Circles, Big Arm Circles, Back Backs, Willie Mays Hayes, SSH
THE THANG: EMOM – Merkin Mania
Mosey down the street (10 burpees halfway)
0-5 Minutes: 10 Merkins w/ 20 Crunches
6-10 Minutes: 10 Merkins w/ 30 sec Butterfly Kicks
Mosey down the street (10 burpees halfway)
11-15 Minutes: 10 Merkins w/ 20 Lunges (1 is 1)
16-20 Minutes: 10 Merkins w/ 30 sec Freddie Mercuries
Mosey down the street (10 burpees halfway)
21-25 Minutes: 10 Merkins w/ 20 Jump Squats
26-30 Minutes: 10 Merkins w/ 30 sec WWII’s
Wrapped up w/ Merkin Burnout
MOLESKINE: Both beatdowns were loosely reflective of the first I attended at The Knoll and Pain Train. Used those to reflect on my appreciation for F3 and the incredible Men I’ve met in this journey.
ANNOUNCEMENTS: Thank you Sooie for the brew! Congrats on setting what we believe is The Knoll Merkin record of 375 Merkins!
Family Campout last weekend of May. See morning stār for further details.
COT: Safe travels to those hitting the road this weekend.
Thank you for the opportunity to lead this morning!
-Derby