Classic w/ a Merkin Twist VQ

Classic w/ a Merkin Twist VQ

Workout Date:



Crop Duster(VQ)


Lombardi(R), Crabs, Killington, Spork, Rocky Top, Rousey(R), Judge Judy, Quaker(R), Cross Stitch, Skimmer(R), Beefsteak, Pikachu, Candy Cane, O’Douls(AOQ), First Base, Sunshine, Hedgehog, QIC

The Thang:

AO Catapult

Conditions: 58, Light breeze, mist, and a little gloom. Not bad for February.

Felt like going to some old school classics with a something a little special in between rounds. With a nice large crowd of 18 made the pain all that much more enjoyable.

One minute Warning


F3 Principles, Disclaimer

Warm Up:


16 Hairy Rockettes IC

15 Don Quixotes  IC

15 Thru the tunnel IC

15×4 LBAC(F,R, O, Seal) IC

15 Mt Climbers IC

Long Mosey to the Coupon Pile and out to the Parking Lot



4 rounds

Every Round began with pax in Merkin position and we held that as each Pax accomplished a ten count of Merkins one after the other. Waiting for 180 reps in High Plank proved to be difficult.

20 Curls for the girls

20 Sumo Squats

20 Shoulder Press

20 Kettlebell Swings

Mosey around the baseball field back to the Merkin Circle to do it all again x4.


Back to the couple Pile And circle up



COR – (18)


Announcements: CP AOQ handoff Thursday

Prayer Requests: Spoken and Un-Spoken


Thanks for coming out for my VQ! Had a blast!


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