Archives: Raccoons….

  • When: 20171122
  • QIC: Screen Door
  • The PAX: Deflator, SubMac, Walk On
  • This morning YHC was able to post at #BearCountry for the first time in about three months. It was good to be back to the AO and good to have three other PAX there with me including Walk-On.  Good to see you back out there.

    Warmarama: 10x Merkins, 20x SSH, 10x Merkins, 10x Imperial Walkers, 10x Merkins, 10x Hillbilly Walkers, 10x Merkins, 10x Don Quixotes, 10x Merkins

    Mosey to the home stands at the football field.

    The THANG: Start with two PAX on the bottom bench of the bleachers and two on the next bench up.  Raccoon crawl across the bench (like a bear crawl but with a forced narrow gait in order to stay on the bench) and perform one narrow arm merkin at the end of the bench.  Once finished, skip the next bench (2nd or 3rd depending on where you started) and raccoon crawl back on the 3rd or 4th bench to perform 2 narrow arm merkins.  Continue this pattern on every other bench, laddering merkins up as you go.  YHC audibled to start laddering merkins down after the eighth set while still working our way back up to the top of the bleachers.  This ended with one merkin at the end of the top two benches. (Total of 64 merkins for this set, 114 overall.)

    Regroup at the bottom of the bleachers and each PAX selects their favorite set of stairs.  One merkin at the bottom, sprint to the top of the bleachers, one squat at the top, sprint back down.  Ladder merkins and squats up on each round for eight rounds. (Total of 36 merkins for this set, 150 overall.)  Once complete, run to far side (middle school side) of the track to perform a set of 20x dips and 20x LBCs (4-count) then back to the flags.

    Lots of Mary: 10x Merkins, 10x Crunchy Frogs, 10x Merkins, 10x Box Cutters (5 each direction), 10x Merkins, 10x Flutter Kicks, 10x Merkins, 10x Freddie Mercury, 10x Merkins, 10x Hello Dolly, 10x Merkins, 10x Rosalitas, 10x Merkins, Not-So-Lazy-Boy (legs bent and ankles crossed as for LBCs, start sitting all the way up and then lean back engaging the core to keep your back off the ground.  After a 10-count rotate shoulders to the right 45 degrees and hold for another 10-count, then rotate to the left for a final 10-count.), 10x Merkins, ABCs, 10x Merkins, 10x Big Boy Situps, 10x Merkins. (Total of 100 merkins for this set, 250 overall).

    COT: A brief note on what Thanksgiving means to YHC before BOM.

    F3 Hampton Roads