QIC: Irish
Date: 03/01/2022
PAX: Sunburn, Castaway, Brain Fart, V-Squared, Stork
AO: Boneyard
Conditions
Clear, dry, and 39⁰. Perfect for some merkin workin’.
COP
SSH x 15 in cadence
LBAC x 15 in cadence
LBAC (reverse) x 15 in cadence
WMH x 15 in cadence
Forward Fold OYO
Third-Grade Exercise x15 in cadence
Quad Stretch OYO
The Thang
Several rounds of Merkin pain with some other squats and such thrown in for variety. Following each round, mosey around the parking lot.
Round 1:
Merkin x 10
Wide Merkin (Werkin?) x 10
Diamond Merkin x 10
Staggered Merkin (R) x 10
Staggered Merkin (L) x 10
Round 2:
Pike Merkin x 10
Military Merkin x 10
Sphinx Merkin x 10
Peter Parker x 10
Dive Bombers x 10
*Burpee Bus #1 (x5)
Round 3:
Merkin x 10
Wide Merkin x 10
Diamond Merkin x 10
Staggered Merkin (R) x 10
Staggered Merkin (L) x 10
Round 4:
Jump Squats x 30
LBCs x 30
Merkins x 10
Wide Merkins x10
*Burpee Bus #2 (x5)
Round 5:
Squats x 30
LBCs x 30
Dive Bombers x10
Peter Parkers x 10
Mary:
Stork – Scorpion Merkins x 10 OYO
V-Squared – Freddy Mercuries x 10 IC
Sunburn – (I can’t remember but I’m sure it was tough)
Brain-Fart – Leg Lifts x 30 OYO
Castaway – (I can’t remember but I’m sure it was tough)
Irish – 1 minute Merkin blow-out (AMRAP)
COT
American culture favors self-reliance. I (and most men I know) tend to take this to the extreme and I (we) don’t usually ask for help when we need it. We try to go it alone or figure it out ourselves. F3 gives us the gift of fellowship and a community of HIM who are there to lend a hand. Don’t be afraid to reach out and ask for help (and be willing to accept help when given)!
News
-4F
-Chubby’s
-Log your Merkins here!
Moleskin
We had two MDs in the group today – one thought too many Merkins were unhealthy. So YHC turned to the other for a second opinion. Glad to know we were covered in case there was a medical emergency!
Gotta beat KC with the March Merkin Madness!
YHC brought music today but forgot it for round 1. Not sure what the PAX thought of it, but it sure motivated the Q.
Playlist: (didn’t make it through all of these)
Muse – Hysteria
Tool – Parabola
APC – Weak and Powerless
GNR – You Could be Mine
Disturbed – Indestructible
RATM – People of the Sun
Saliva – Ladies and Gentlemen
Linkin Park – In the End
Bad Religion – 21st Century Digital Boy
Fighters of Foo – Monkeywrench
Metallica – Wherever I May Roam
Chevelle – The Clincher
RHCP – Give it Away
Greta Van Fleet – Highway Tune
The Prodigy – Breathe