Date: 5/16/2019
Count-off & Name-O-Rama:
PAX: Sally, Sex Panther, and Sweet Baby
QIC: Rump Roast
AO: Burleson Park
F3 Disclaimer & Welcome: Given
Warm-O-Rama:
Mickey Mouse Merkins (WDW) x 6 OYO
Cotton Pickers x 10 IC
Ranger Merkins x 14 IC
IST x 20 IC
Took the long way around w/ x10 “you pick em’ merkins” (Any merk variation you can think of)
Diamond – Rump’s pick
T-Merks – Sweet Baby & Sex Panther’s pick
Superman’s – Sally’s Pick
Tha Thang:
Drill Instructors!
On Q’s command, rapidly transition thru any combo of below movements:
On your feet (standing chopping feet)
On your six (holding 6” leg lift)
On your face (hold high plank)
Down (hold 6” / bottom of merkin)
Up (back to up)
Mosey to Tennis courts (had to Omaha to the B-ball court, apparently, people actually play tennis at 530am in the morning)
Bear crawl merkin’s OYO
4ct exercise // 3 x bear crawl, 4th is merkin
Hands should be staggered during merk
½ way down the court
Bear crawl the rest
½ way bear crawl merk
Crawl bear the rest
Run length of the park to the “Wheel of Merkin’s”
(Grab some curb 10x Erkins, stay in plank and rotate 90 degrees clock-wise, one hand on the curb, one hand not x 10 Merkins, rotate another 90 degrees to a Derkin x10, then another 90 degrees to the opposite hand on the curb. 40 total)
Moseyed back to B-ball court
Lazy Dora (an estranged and despised retaliative of Dora 1-2-3)
Partner UP
100 Merkins (PAX seemed tired of Merkins so we changed it up… Omaha’d these to Burpees)
P1 10x Merkins/ P2 Plank it out
200 LBC’s
P1 20x LBC’s / P2 6” Leg holds / or Flutters
300 Squats
P1 25x Squats / P2 Squat hold
Due to time we got 60x burpees, 120x LBC’s, and finished out the workout with 3 minutes of squats.
Circle of Trust (CoT):
Thanks to the guys that came out and posted with me for the inaugural #SecondChoiceThursday I feel like 4 PAX showing up on a Thursday morning to put their faith in me is awesome. Way to get better men; Rump prayed us out.
Moleskin:
I pulled up to Sex Panther sitting on a table and feet up on the bench, looking like some kid out of a random 80’s movie at the skate park after the lights had come on and all the other kids had gone home to eat dinner. sally showed up next and it was time, was there just three of us..? AND… Ummm, hey guys playing tennis at 530am in the morning. Didn’t you realize I was planning to use those courts?
We got started and made the disclaimer and got started with the Mickey Mouse Merk’s which seem to promptly get everyone’s attention. I did forget to explain the “get up” in between reps and didn’t realize myself until it felt awkward! After the Warm-O-Rama I let DJ Google (Cardio Hip-Hop) playlist take over. Sally, Sex Panther, and YHC were finishing our mosey around the park when Sweet Baby finally decided to show up! For which I was thankful for as I had Lazy Dora planned which works waaay better with partners. I was impressed with the turn out on a Thursday morning, I hope this to be a weekly “Second Choice Thursday” moving forward.
Announcements:
Q Source tomorrow @ 1130, usually Preston Center-ish