This workout followed The Wolf in Hillsborough, hat tip to the Northern Province for their fine CSAUP! I think we did about 120 CC Bonnie Blairs, and my glutes were killing me leading into this workout. My original idea was a catch me if you can workout, but I knew with my glutes feeling like they were, I'd never have a chance to catch up to the Hurricanrana gazelles. Upper body and core was in store.

WARM UP
SSH x 24
Good Mornings x 12
Willie Mayes Hayes x 12
Hillbillies x 12
LBAC x 12
RLBAC x 12
Porta-Jon Chinooks x 12

THE THANG
After a mosey to the track, we started the work on a gross of merkins (12 types of merkins x 12 reps each = 1 Gross of Merkins). We ran 1/4 of the way around the track and droped down for 12 merkins. In no particular order here are the 12 merkins that we did:
Diamond
Wide Grip
Right Hand Offset
Left Hand Offset
Crucible Merkin (fingers pointing backwards)
Hand Release Merkins
T-Merkins
Erkins
Derkins
Carolina Dry Docks
True Americans
Standard

After the Merkins, we worked towards a gross of Core Exercises, only this time we ran 1/2 of the track and did 24 reps. In no particular order:
LBC x 24 CC
Sit Ups x 24 (PAX pressed their feet against the fence)
Flutter Kicks x 24
Freddy Mercuries x 24

Here is where we ran out of time, so we moseyed to Startex for Mary.

MARY
Hello Dollys x 24
Homer to Marge x 24

With those two exercise we did end with a gross of core exercises.

COT
Prayers for Shake It's Mom.
Prayers for Happy Trees as he contemplates career change.
King LL took us out.