Back Blast The Bear: 7-17-17 Merk-Mile

QIC: Grovetucky

PAX: Bo Schembechler, 3-16, Slash, Mariah, Pony, Abacus (FNG)

Another steamy Columbus morning at The Bear.  PAX assembled at shovel flag for some mumble chatter about the Blockhouse beat down, sore forearms, sore traps, etc. At 0530, the disclaimer was given and then the PAX mosied to a grassy area next to the track. FNG Abacus joined along the mosey.

Warm-up

SSH x 20 IC, Cotton pickers x 20 IC, Imperial walkers x 15 IC, Mountain climbers x 20 IC, Sun Gods x 20 IC

Mosey to the track for Merk-Mile

25 merkins then run 400 m around track, repeat x 3 for a total of 100 merkins and 1 mile run. Early finishing PAX planked up until others crossed the finish line

Mosey to grassy area next to concrete bleachers

Series of exercises with a merkin variation alternating with non-merkin movement. No rest between exercises:

Diamond Merkins x 10 IC

Prisoner Get-up x 10 IC

Hand-Release Merkins x 10 IC

Lunges x 10 each leg

Crucible Merkins x 10 IC

Protractors with 10 count by each of the PAX

Wide Merkins x 10 IC

Squats x 20

Staggered Merkins (right hand forward) x 10 IC

Monkey Humpers x 20

Staggered Merkins (left hand forward) x 10 IC

Mosey to the tennis court for 2 rounds of bear crawl inch worm and then finished things off with as many merkins as possible until muscle failure (Mariah outlasted the Q!!)

Mosey to flag for BOM and prayer

Nice work men! Shout out to 3-16 for bringing another FNG!! It is awesome to see the F3 Columbus grow!

Aye,

Grovetucky

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s