Spider-man merkin suicides and a surprise

October 26, 2020

WHEN: 10/26/2020
QIC: OPEC
PAX: Prancing Horse, Ocho, Barksdale, Beano, GMA, Yurt, Ferb, Grandpa ninja, Floss

10 PAX met in the Monday gloom for a promise of side shuffle hops and the intrigue of what might come after. YHC sort of forgot about his Q until a helpful reminder yesterday (thank you Yurt!), but fret not oh ye faithful PAX. It takes but only a minute to cook up a full serving of Eagle pie. Let’s get some!

Warmup:

  • SSH IC x30
  • 5 Burpees OYO
  • Imperial walkers IC x10
  • WMH IC x10
  • Good mornings IC x10

The Thang:

  • Stage 1: Mosey to the drop off area
    • PAX split between wall and road
    • Dips and slow squats IC x20
    • Slow derkins and slow merkins IC x10
    • Dips and slow squats IC x20
  • Stage 2: Mosey to the far entrance – Spider-Man merkin suicide – First finishers get a prize
    • Sprint to first light and do 3 Spider-Man merkins (both sides = 1)
    • Sprint back to start, 3 Spider-Man merkins
    • Sprint to next light, etc. until you reach the surprise (4 traffic lights) – finish full suicide then run back to the surprise
  • Stage 4: Surprise! Cinder blocks
  • 9 cinders were mysteriously left in the middle of the road – we had to do the right thing and being them back
  • First pay the toll – 10 Thrusters OYO
  • Mosey with cinders 2 lights then stop for 20 OH press
  • Mosey with cinders 2 more lights then stop for 20 goblet squats
  • Mosey with cinders to basketball court
  • Stage 4: Basketball court
    • Line up on fence
    • Bear crawl to wall, x20 alternating shoulder taps, crawl bear back
    • Lunge walk to wall, x20 Coby whites, reverse lunge walk back
    • Bear crawl to wall, x3 reverse BTTW, crawl bear back
    • Bear crawl to wall, x3 reverse BTTW, crawl bear back
    • Bunny hop to the wall, 20 SC jump squats, bunny hop back
    • Mosey back to start – drop cinders along the way – pay the 10 Thruster toll

Mary:

  • Hello dollys x20 IC
  • Flutter kicks x30 IC
  • Peter Parker’s x10 IC
  • Mountain climbers x10 IC
  • Tar Heels to Heaven x50 IC

Announcements: Get on the Q sheet!  For real. For serious. On the Q sheet. Your name. Put it there. Preesh.

COT:

Let’s lift each other up today men. Let’s find an opportunity to lead and take it. Let’s be better men, fathers, brothers, sons, community members. Let’s do this today and everyday. Thanks for the opportunity to lead. God bless.

SYITG

OPEC