Introduction

YHC has been doing a Merkin/Pull-up improvement plan as extra credit at home.  While cursing the Merkins that I had left to do, YHC had an epiphany and decided to bring the suck to the PAX.  There is some waiting around during the EMOM section, but of course the PAX delivered on the Mumble Chatter.

The Deets

  • Date: 2020.12.15
  • AO: The Spigot
  • PAX Count: 8
  • PAX: Liftkit, Full House, Pongo, Moneyball, Borat, Mufasa, Waterboy
  • QIC: KY
  • Conditions: 45F Cloudy

The Thang

  • Run to the Gazebo
  • Warmup
    • 3 Rounds:
      • 5x Hand Release Merkins On Q
      • 5x Lunges IC
      • 10X BBSU On Q
      • 5x Burpees
      • Lat + Pec Stretch
  • The Test
    • 2 Minute Merkin APFT Test
    • Max rep Pull-Up
    • 2 minute BBSU APFT Test
  • The Grind
    • Every 75 seconds perform 
      • 30% of Merkin Result – 4 Rounds
      • 30% of Max Pull-Ups – 4 rounds
      • 30% of BBSU result – 4 Round
  • Run Back to the Gazebo

BOM/Pledge/COT

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