Super Merkin Mile and Leg Workout

THE SCENE: 54 & cloudy
AO: Glenco Park
F3 WELCOME
WARM-O-RAMA:
.25 mile End of Ellsworth Ave + 25 Merkins
.25 mile Mockingbird bridge + 50 Merkins
.25 mile back to Ellsworth Ave + 75 Merkins
.25 mile south end of Glencoe Park + 100 Merkins

THA THANG:
Lunge walk to 50 yard line and back to goal post

PART I: SQUAT CIRCUIT #1 – BASICS
Squats IC X 20 (3 count down, 3 count hold, 3 count up = 1)
Sumo squats IC X 20
Prisoner (fingers interlocked behind head) squats IC X 20
Ballerina squats OYO X 20
Squat jumps OYO X 20

OYO brisk jog to 50 yard line and back to goal post

PART II: SQUAT CIRCUIT #2 – ADVANCED
Bolt 45’s OYO (15 stand to half; 15 full squat to half; 15 squat jumps)
Partner back to back squats OYO X 20
Pole-sits X 1:30 min

MARY
Hello Dolly IC x20
LBC IC x20

COUNT-OFF & NAME-O-RAMA
4 PAX – AlrightAlright, Teasip, Icebox
Q: F150

CIRCLE OF TRUST/BOM:

MOLESKIN:
A lot of discussion/whining about the number of pushups for the warmup. One PAX actually decided the next time that F150 Qs that the PAX will get up and do 200 pushups and return to bed. There was conversation about how EHing walkbys success over the years…this was spawned by a person that ran across the field and disappeared over at the bleachers.

ANNOUNCEMENTS: