YHC decreed that today is National Merkin Day. However, after Zook shared that “merkin” is also the name for a pubic wig, I re-decreed that today is National Push-Up Day.
Warm-Up
- Imperial Walkers
- OH/Seal Clap Combo
- Chest Stretch
- Mountain Climbers
- Pax Choice
Took the time to review the 5 principles of F3 while we finished stretching:
- Free
- Open to All Men
- Peer-Led in a rotating fashion, with no formal certification necessary
- Occurs outdoors, rain or shine
- Always ends with a Circle of Trust
Main Event
Derkins/Dips (Elevenses Style). 10 Derkins then 1 Dip. Next, 9 Derkins and 2 Dips. So on and so forth, down to 1 Derkin and 10 Dips. Combined count always equals eleventeen.
Take a lap around the parking lot.
Merkins / In-Cadence Bear Crawl (Elevenses Style). 10 Merkins, then 1 in-cadence Bear Crawl. Next, 9 Merkins then 2 in-cadence Bear Crawl. So on and so forth, down to 1 Merkin and 10 in-cadence Bear Crawl.
Take a lap around the parking lot.
Travelling Wheel of Merkins. Move to the traffic circle. 5 x Derkins. Plank Walk x 5 to the left. Rotate ninety degrees. With left hand & left foot on curb, 5 x Merkins. Bear Crawl forward x 5. Rotate 90 degrees. 5 x Irkins. Plank Walk x 5 to the right. Rotate ninety degrees. With right hand & foot on curb, 5 x Merkins. Crawl Bear x 5. Rinse and Repeat.
Take a lap around the parking lot.
AMRAP.
- 1 minute AMRAP Hand-Release Merkins. Take a lap.
- 1 minute AMRAP Plank Alternating Shoulder Taps. Take a lap.
- 1 minute AMRAP Hand-Release Merkins with Shoulder Taps at top. Take a lap.
- 30 sec AMRAP HR Merkins. Half lap.
- 30 sec AMRAP Plank Alternating Shoulder Tap. Half lap.
- 30 sec HRM with Should Tap. Half lap.
Mary
- Flutterkicks
- Merkin Ring of Fire
Announcements:
- BC BBQ is tomorrow! 4:30-ish at Great Meadow Park in BC. Visit #bc-bbq-2019 on Slack for more details.
- The Bull (Durham’s annual CSAUP) is Sat., Oct 26. Do it!
COT/BOM:
Thank you as always for the opportunity and for your support. And welcome back to the gloom, Kibbles! We often strive for some semblance of balance, whether it be in our workouts or in our lives. But sometimes you have to focus your energy and effort into something more singular, kind of like how we really focused on upper body today. Hope y’all enjoyed it, and can’t wait to see everybody at the BBQ tomorrow. Aye!
Moleskin
Splashback informed us that National Push-Up Day is actually April 16. Yes, he looked it up.