Merkins and Squats

DATE: 2021-07-26
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: Copperhead Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and 200m Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
10 Plyo pushups,
15 8-count Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec squat hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
60-sec elbow plank, and
⅛ mile run

Round 6:
10 Dry-Docks,
15 Squat-Lunges,
20 LBCs, and
⅛ mile run

Round 7:
10 Hand-release pushups,
45-sec Leg Raise Hold (left leg),
45-sec Bird Dog (left arm), and
⅛ mile run

Round 8:
10 Diamond pushups,
45-sec Leg Raise Hold (right leg),
45-sec Bird Dog (right arm), and
⅛ mile run

5-10 Jack Webb’s

CoT:
“If you want to win, you must be good enough to beat the ref!”
Who is the “ref” in your life? What person or situation beyond your control is standing between you and success? No matter what we’re trying to accomplish, there’s always a barrier of some kind to overcome, and it’s often something over which we have no control.
Instead of focusing on the barriers, let’s work to become so good that we’ll succeed no matter how many bad calls the ref may throw at us. If you want to win, don’t complain about things beyond your control. Just be good enough to beat the ref.

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