What’s a Merkin?

  • When: June 7th 2018
  • QIC: Haggis
  • The PAX: Britney, Snoop Dog, Cruiser (RR), Whiskey (R), Fresh Prince, Beta, Putt Putt, Robinhood, Guitar Hero, Liquid Plumber, Hagiss

11 PAX braved the heavy air of the Hogg for a sweat inducing beat down, and to add some Merkins to the monthly challenge.  Mumble chatter did not persist long….

Condition

Disgusting – hot and humid

Disclaimer

[YHC is not a professional. F3 workouts are voluntary and FREE –Modify as needed. Notify the Q or rest of PAX of any serious medical conditions #PushYourselfButDontHurtYourself. Q has a cell phone.

The Thang

CoP:

  • Merkin x 15 IC
  • Grass grabber x10 slow IC (watch those hammies)
  • Abe Vigoda x 10 slow IC (watch those hammies)
  • Lunge x 15 IC

Mosey to parking lot.  Count off 1-2 and pair up, this will be your partner for the remainder of the WO.  Facing down the length of the parking lot:

Rep 1

Partner 1 – LBC AMRAP

Partner 2 – 10 x Bobby Hurley, run half way, 10 x Merkins, run to end of lot, 10 x Bobby Hurley, run back to middle, 10 x Merkins, run to start, switch with partner

Rep 2

Partner 1 – Mountain Climbers AMRAP

Partner 2 – 10 x Bobby Hurley, run half way, 10 x Merkins, run to end of lot, 10 x Bobby Hurley, run back to middle, 10 x Merkins, run to start, switch with partner

Plank for 6.  10 count x 2

Rep 3

Partner 1 – Squats AMRAP

Partner 2 – 10 x Bobby Hurley, run half way, 10 x Merkins, run to end of lot, 10 x Bobby Hurley, run back to middle, 10 x Merkins, run to start, switch with partner

Rep 4

Partner 1 – Low Flutter AMRAP

Partner 2 – 10 x Bobby Hurley, run half way, 10 x Merkins, run to end of lot, 10 x Bobby Hurley, run back to middle, 10 x Merkins, run to start, switch with partner

Plank for 6.  10 count x 2. Recover

Mosey to grassy field near flags.  Line up with your partner facing across the field.  This one is called Scottish Optimism:

5 X Hand slap Merkins, then run to the other side

5 X BBSUs, then run back to the start

10 X Hand slap Merkins, then run to the other side

10 X BBSUs, then run back to the start

15 X Hand slap Merkins, then run to the other side

15 X BBSUs, then run back to the start

20 X Hand slap Merkins, then run to the other side

20 X BBSUs, then run back to the start

Plank for six. 10 count x 2. Rinse and repeat in reverse order. Plank for 6. 10 count.  Recover

Mosey long way back to flags.

  • Merkin x 15 IC
  • Grass grabber x10 slow IC (watch those hammies)
  • Abe Vigoda x 10 slow IC (watch those hammies)
  • Lunge x 15 IC

Finish…..  good work men

CountORama and NameORama

11 PAX with zero FNGs.  Keep the EH effort up

COT

NakedManMoleskin

It’s great to be back with the men of the gloom, I really missed it.  Thank you for letting me lead.  My fitness levels are not what they were prior to injury, but taking the Q allowed me to set the pace and select the exercises that protected my hamstrings, whilst giving the rest of the PAX the opportunity to push themselves to sweat ridden exhaustion.

The lesson I learned from this (lightbulb moment), and something that all guys new to F3 should take note of, is that you don’t need to be at your peak of fitness to lead the group.  I hear it a lot from guys beginning their F3 journey, that “I’ll wait a few months until I build some fitness, before stepping up to Q”…..  That thinking is only holding you back.  There are workouts that you can design and lead with any level of fitness – give it a go, you won’t regret it!

I must also apologize to the PAX, as we had a workout with no flags… “doesn’t feel like F3 without the flags”.  The flags are the center of our work out, we start and finish at the flags.  COT happens at the flags.  I’ll make sure we have them there on Saturday.

ANNOUNCEMENTS

*15 mile overnight ruck on Saturday June 9th.  Leaving from Memorial park.  See Band for details (or message Snoop Dog)

* GoRuck Lite June 30th in Houston

COMZ CHANNEL

For those few of you who have not yet signed on – get onto BAND today, either via smartphone app (links here: apple / android), or via the website. This is our new preferred Comz Channel going forward – download it and join the band called “F3 Houston” to get all the info on F3 Houston. Here is where you can learn who are the upcoming Qs, sign up yourself to be the Q, read our Backblasts for each WO, learn details of our next CSAUPs, and as usual, make fun of the guys in the Pax in general with some good ol’ Mumble Chatter.

Men got stronger….
Haggis

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