Archives: Merkin Madness

  • When: 20191022
  • QIC: Buoy
  • The PAX: Buoy, Dreamliner, Marvel, Priorities, Double Fault
  • 5 PAX showed up to DDG ready to work. Weather was 65 and perfect.

    SSHs 30IC
    Plank Jacks 20IC
    Smurf Jacks 10IC
    Arm Circles 15F/15B IC

    Mosey around DDG pond

    The Thang
    YHC wanted to leverage the Quad P, which is Merkins for the month of October, in the beatdown. Workout was entirely executed around Merkins. Below are the Merkins completed and PAX were able to complete 2 rounds. During round 1, PAX completed walking lunges in between each exercise and in round 2 PAX completed squats in between each exercise.

    Exercises 10 each OYO;
    1. Merkins
    2. Hand Release Merkins
    3. Abyss Merkins
    4. Derkins
    5. Alligator Merkins
    6. Werkins
    7. Erkin
    8. Crucible Merkin
    9. Creature Merkins
    10. Ranger Merkins
    11. Squerkin- Two man team. First PAX in merkin position with second man behind holding first PAX legs at his waist. First PAX does one merkin with his legs elevated. Second PAX performs one squat using the body weight of the first mans legs, Rinse and Repeat. The intent was to get PAX out of their comfort zone and this exercise succeededin that effort. PAX finished 220 reps of Merkins.

    Flutter Kicks 20IC
    LBCs 40IC
    American Hammers 20IC
    Plank 30IC
    WWI 20IC
    Big Boy Situps 20 IC
    Penguins 20 IC

    YHC finished a minute late b/c he mistakenly read his calorie count which was at 609 vice the time which was 6:16. Nevertheless, PAX earned 1 minute of extra credit.

    If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

    Bruce Lee

    F3 Hampton Roads