<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Wuerffel sent an email to the Churham group about a SEAL workout he attended and the focus on form for merkins vs. speed. This ushered is some expectations to do merkins in proper form and a falcon record 29 PAX delivered. Shout outs to those who attended Dunphy’s so-long party at Sam’s last night and posted this morning.</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Warm Up:</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Arm Circles Front and Back, Wimdmill, Fast Tempo SSH, Long slow Seal Merkins X10, Long Slow Wide Grip Merkins X10</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Lets move and mosey to the football field. The fresh painted lines on the field help to locate the 50 yard line and the PAX circled up for a Ring of Fire Pain with rules. Starting with 1 in the center PAX will perform given excercise while the man in the middle sprints to goal line, back to the circle, then 5 burpees, 10 proper form merkins…rotate the man in middle clockwise. The caveat each alternating excercise must be a MERKIN. Round the wheel we went and the merkins variations were:</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Standard Merkins, Wide Grip Merkins, Hand Clap Merkins, Cardiac Merkins, Diamond Grip Merkins. Between we alternating dealers choice of LBC, SSH, Burpees, Russian Hammer, etc. Hard to keep count but we made it through at least 19 REPs before YHC called excercise switch.</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Line up on the sideline. YHC lost count and focus because my mind and arms were at failure…but the PAX did a cross field BLIMP relay. Sprint to one side 5 burpees, 20 LBC, 20 IW, 10 Merkins, 20 Plank Jacks and repeat.</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>To the parking lot for Mary:</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Plank to 6 inches</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Dying Cockroach</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>LSF</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Ski Abs</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Russian Hammers</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>COT</span>
<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>Thanks for everyones effort today and focus on form. I don’t know how many merkins were done but basic math would suggest minimum everyone did 200, I imagine most were closer to 300.</span>
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<span style=”color: #000000;font-family: Times New Roman;font-size: medium”>See yall in the Gloom</span>