On Saturday, I took my daughter to Sunnyside, and learned about the worlds worst merkin, and immediately knew it was in play today. Conveniently it followed Sweatervest’s Merkin Monday workout. 16 PAX arrived out of the gloom, some from EC, some straight from the fartsack and we got started.
Warm Up
SSH x 25
WMH x 12
LBAC and Reverse x 12
Harvesters x 10
One lap around the church to the back wall.
People’s Chair x 10 Count Ring of Fire
One lap around the church to the back wall.
BTTW x 5 Count Ring of Fire
The Thang
The thang was a mashup of a star workout and a BOMBS workout, StarBOMBS. I had a star shape set up with a cone in the center, steel surrounding the center cone. The PAX broke up into 5 groups of three (and one group of 4), and one person from each squad got a piece of steel. Each cone had two exercises, the first was the exercise to do in the center, the second was the exercise to do at the cone. The third guy was the timer, doing Beep Beep I’m a Jeep around the whole star. When met up with his squad, the switched positions. The BOMBS in the Center were as follows:
Bent Over Rows
Overhead Presses
Mini-Hairburners (you had to slide the steel along the pavement while in plank position)
Bicep Curls
Squats
The exercises at the cone were as follows:
Bobby Hurleys
Calf Raises
Alternating Shoulder Taps
WWII
Worlds Worst Merkins (Wide Grip, then Standard Grip, then Diamond Merkins in succession for one rep)
Mary
Flutter Kicks x 50
Superman Ring of Fire x 15
COT
No Announcements
Prayers for the teachers that were rallying in Raleigh
YHC took us out.