Saturday Core Focus

Saturday Core Focus

Workout Date:





El Red Cardo, Rousey, Texas Ranger, Vitamin D, Quaker, The Intern, Sunshine, Skidmark (QIC)

The Thang:

We are full swing in the February Merkin Challenge.  Week 2 means 155 per day, so let’s make this fun (if possible).  Quaker was voluntold to help keep up with the Merkin count.  Beautiful morning with temperature in the mid 40s.

1 minute warning.

0530 – Disclaimer.

Warmup:  SSH IC x 20, Merkins x 10, TTT IC x 15, Merkins x 10, Imperial Walkers x 20, Merkins x 10, LBAC IC x 15, LBAC in reverse IC x 15, Cherry Pickers IC x 20, 10 Merkins

The Thang:

Mosey long way to baseball field.  “7 of Diamonds” to go like this:

  • 7 Burpees at home plate, 7 Burpees behind 1st base, 7 Burpees behind 2nd base, 7 Burpees behind 3rd base (all done along inside of fence).
  • 14 4ct Flutter Kicks the same format as Burpees.
  • 21 Merkins the same (except rotate with standard, diamond, wide, and ranger positions).
  • 28 2ct Mountain Climbers the same.
  • 21 2ct Plank Jacks the same.
  • 14 Big Boys the same.
  • 7 Burpees the same.

Mosey the long way around the church to the large parking area for Merkins on the parking lot lines by way of:

  • Plank Walk to next line and do 3 Merkins repeated to get 15 Merkins.  Lunge walk back.
  • Switch direction and Plank Walk to the next line and do 2 Merkins repeated to get 10 Merkins.  Lunge walk back.
  • Bear Crawl to next line and do 1 Merkin to get 5 Merkins.  Broad Jump back.

Short Mosey to grass area by the smaller entrance for Captain Thor – one of YHC’s favorite!  We worked our way up to 10 Big Boys and 40 American Hammers.

With a few minutes remaining we Moseyed for about 10 minutes around the AO.  With about a minute left we circled up to hold plank.  IF the math is correct we have done 154 Merkins.  Last exercise – 1 Merkin.


Countorama – 8


Good day men!

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