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.