I wanted to pay the PAX of Devil’s Ridge a fond farewell. Or at least give them a good beatdown. So when 22 guys showed up that chilly Monday morning, I knew I had to deliver…

Warmup:
– 10x SSH
– 10x WMH
– 10 merkins
– 10x LBAC and reverse

The Thang:
We had a mountain of merkins ahead of us at the parking deck. We did vertical suicides up and down the stairs (you always had to come back to the 1st floor after running up to each floor), and ended at the top. At each floor you had to do 10x merkins as follows:
– 1st floor: standard (each time)
– 2nd: diamond
– 3rd: wide hand-placement
– 4th: Carolina Drydocks
– 5th: EKG
– 6th: Floyd M’s
– 7th: World’s Worst Merkins
Interlude: Howler monkeys (10 count)

We then did the same thing in reverse (down to each floor and back to the top, finishing at the 1st floor). Floors were as follows:
– 7th floor: 5 burpees (each time)
– 6th: 5 burpees
– 5th: 5 burpees
– 4th: 5 burpees
– 3rd: 5 burpees
– 2nd: 5 burpees
– 1st: 5 burpees
Wrapped up the thang with another round of 10 count howler monkeys.

Mary:
(without dropping your legs)
American Hammer x20
Flutter x20
Hammer Again x10

repeated this routine twice.

Announcements: There’s a running group starting up, talk to Dialup if you are interested or check out Slack. 2nd F on Saturday. Thanks for an awesome experience of fellowship, I can’t wait to pick this up again in Nashville. Gonna miss you all, and with luck one day, SYITG! SalPal out.