Following the preblast, the Pax all seemed super excited to get up to do some Merkins. So, as substi-q, YHC felt compelled to oblige.
Warmup
SSH x 30
Windmills x 20
Hairy Rockettes x 20
Arm Cirlces x 10, reverse x10
Overhead Claps x 10
Hugs (just really love yourself) x 15
High Knees x 20
Butt Kicks x 20
The Thang–Grab your blocks!
All exercises OYO
Burpees x 10
Skaters x 10
High knees x 20
SSH x 20
Merkins x 15
One arm row right x 15
Run Around the building
Merkins x 15
One arm row left x15
Run Around the building
Merkins x 15
Squat Press x 15
Run Around the building
Merkins x 15
Split Squat right x 15
Run Around the building
Merkins x 15
Split squat left x15
Run Around the building
Merkins x 15
Deadlift block x 15
Run Around the building
Merkins x 15
Lateral plank raises right x 20
Run Around the building
Merkins x 15
Lateral plank raises left x 20
Run Around the building
Merkins x 15
Squat pulses x 20
Calf raises with block x 20
Run Around the building
Merkins x 15
Kettlebell swings x 40
Run Around the building
Merkins x 15
Lateral lunge right/left x20
Run Around the building
Merkins x 15
Burpees x 10
Skaters x 10
High knees x 20
SSH x 20
Run Around the building
Merkins x 15
Big boy situps x 15
Run Around the building
Merkins x 15
Diamond merkins x 10
Run Around the building
Put your blocks away
Merkins x 15
The Word
Lots of speculation and fear mongering by parents after a recent threat at a Caldwell school. We should trust that the police and school system have our kids’ best interest in mind, and that they won’t do anything to put them in harms way.
Moleskine
- Possible convergence upcoming. Snips may or may not find out more.
- Mortimer 100 folks be crazy
- Let’s hide the shovel flag from any passerby.
- Snips is an excellent twerker
- Hanger will “never make it to the olympics with form like that!” at least according to BabyFace.
- I’ll never go to a music festival that snips puts together. “MerkinFest…where everybody just walks around in merkins all day.”
- Hanger’s kid is an idiot
- How come our two “respect” pax were the only ones able to keep count of all the merkins?
- PBR not messing around on our short little runs. Just about always first.
- The pax might be a little quicker to heed the next call for a substi-q to ensure YHC doesn’t do it again.
- 220 merkins, 2 miles, 400 calories.
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