F3 Medina

The Hive

Mon., Nov. 29, 2021

Merkins 2: Revenge of the Merkins!

Mon., Nov. 29, 2021 / 06:00 am - 06:45 am / Medina High School

Focker

Warm-up:

  • motivator countdown from 10
  • stretching flow from downward dog to seal position to runner’s lunges to pigeons
  • abe vigota (10)
  • flamingos (one leg at a time!), tricep stretches to shoulder stretch to michael phelps
  • tappy taps (10)

Workout:

Merkin Mile – merkin based exercises at every turn of the track – rabbits did mountain climbers to pick up the 6
  • 1/4 mile – merkins(10), clerkins(10; these quickly became regular merkins again), derkins(10), control-freaks(10)
  • 1/2 mile – burpees(10), Chuck Norris(10), man-makers(10), copperheads(10) = JAIL BREAK to the finish line
  • 3/4 mile – merkins (10), diamond merkins (6), inclined merkins(10), control freaks (5)
  • 1 mile – burpees (10), Chuck Norris (10), man-makers (10), copperheads (10) = JAIL BREAK to the finish line
TOTAL MERKINS COMPLETED: BACARDI 151!

6MOM:

  • in&outs (20)
  • freddie mercury (20 slow – 20 fast)
  • cross-legged big boys (10)
  • crunchy frog (20)
  • side planks (10 each side)
  • hi-lo alternating planks (1min 20sec)

COT:

You have power over your mind — not outside events. Realize this, and you will find strength.