Gherkin’s Merkins

DATE: 2022-11-28
AO: Horizon-Ao
Q: Gherkin
PAX: 3 mile, Disco, Magoo, Mr Haand, vplaxico, Old Bay, SPINAL TAP, citrus FNGs: Atache
COUNT: 10
WARMUP: SSH, IW, Arm Circles, Cherry Pickers, Michael Phelps, Cobra Kai THE THANG: 30 seconds of each of the following, followed by 30 second recovery: Hand Release Merkins
World War 1
Low Hold Merkin
Crunches
Staggered Merkins
V-ups
Dive Bomber
Bicycle Crunch
Merkin & Rotation
Bear Crawl
Diamond Merkins
Mountain Climbers
Spiderman Merkins
Plank
Burpees
Dairy Maid (squat w/ arm motion)
Wide Arm Merkins
Squat
Box Merkins
No Surrender
High Plank
Jumping Squats
Shoulder Taps
Inch Worm
Rollover Merkins (Bounty Merkins)
Flutter Kicks
Merkin
Box Cutters
Pike Merkin
Curtsy Lunge
High Plank to Elbows and Back Up
Lunge
Slow Motion Merkin (slow down & slow up)
Sprint to Goal & back
MARY:
Jack Knife (left)
Jack Knife (right)
Shoulder Stretch left
Shoulder Stretch Right
Cobra Kai
Spine Twist Left
Spine Twist Right

ANNOUNCEMENTS: Bowling in December

COT: You’ve come too far, to only go this far. Keep your head up and keep pushing forward, in your workouts, for your families, and at work. Words of wisdom from magoo, “There’s always a little more gas in the tank”

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