“Don’t limit your challenges, challenge your limits.” – Someone
Fog…again…New Orleans weather at its finest. 13 men were able to find their way to the virtual Shovel Flag at Rock City, including Squeegee (FNG). Welcome brother!
Time to get better today…but first…
DISCLAIMER
The Thang
Mosey over to the rock pile (Hawg zoomed past us in the other direction, where does he come from out here in Pontiff?) and circle up around a grassy patch.
COP #1: Hold that Warmup!
YHC started off with explaining a Youtube video I watch about 300 Merks in 30 days…so that’s what we will start with.
10x Merkins IC
30 sec x Low Plank… Mumble Chatter from the Pax started. Things like, “Yeah, but it’s a lot of push exercises, and no pull” & “Shorty, that video is so old” & “Great…is he going to do 300 merks in the warmup?”
10x Merkins IC
30 sec x Low Plank
10x Merkins IC
30 sec x Low Plank …by this time, Pax was like “Shit, he is doing 300 merks!” & “But Shorty, we have an FNG with us!” & “Get it!!!” (Cowbell’s motto)
But I am not cruel… we stopped here for a total of 60/300 merks. But cruel would come next:
15x Low Slow Squats IC
10x Low Squat Pulses IC
20 sec x Low Squat Holds
10x Low Squat Pulses IC
20 sec x Low Squat Holds…. midwife noises #Lex
10x Low Squat Pulses IC
20 sec x Low Squat Holds… remember, Shorty loves you! #toughlove
Ouch! Time to grab a friend (aka rock). Go heavy… but Hawg put a new meaning to heavy as usual:
Mosey over to the only hill in Metairie and line up at the bottom.
OYO: Elevens (Jump Presses / Merks)
Start with 1 x Jump Presses with your friend, then run over the hill to the other side con friend, and do 10 x Merks. Run back over to the start con friend. Increase Jump Presses by 1 rep & decrease Merkins by 1 rep each set until the reps flapjack. Plank and wait for the six.
Merk count 115/300 for those who care. Cowbell got some lagniappe reps in with the planks.
Leave our friends and circle up over to the side.
COP #2: Balance
15x Low Slow Single Leg Squats IC (Right) IC
15x Low Slow Single Leg Squats IC (Left) IC
Go grab your friends, and mosey over to the playground/track area and drop your friends by the fence. Pax split up into three groups:
Group 1: Run a lap on the track. 5x Burpees at the half way point. (Timer)
Group 2: Rock throws over the fence. Group stays on one side of the fence until all the Pax’s friends are on the other side. We didn’t want any friendly fire accidents.
Group 3: 2x Pullups / 5x Merkins. Rinse/repeat/rinse/repeat…etc.
Groups rotate once Group 1 is back. Could only get through this one time due to time. Not sure how many each Pax got through on Group 3, but YHC got through 6 sets. Merk count is 145/300.
Grab your friends and mosey back to drop them off. Mosey over to another grass patch for some Mary.
COP #3: Plank work
10x Merkins IC
30 sec x Low Plank
10 sec x Side Plank (L)
10x Side Plank Reach Unders IC
10 sec x Side Plank (R)
10x Side Plank Reach Unders IC
30 sec x Low Plank
Merk count is 165/300. Mosey back to the flag, where we held the COT. Thanks for letting me lead!
Moleskin
The 300 Merks for 30 day Challege is a great way to increase strength in exercises we do at F3. Not only does it help with Merkins, it also helps you focus more on core and pullups. To the Pax who posted at Rock City, you only need 135 more Merks to get your number for today!
Kim Chi keeps his posting streak red hot for 2017. All I can say is:
