Merkins, Squats, Abs, and Run

Date: 2026-04-28
AO: Atlantis
Q: Infinity ,
PAX: Bougie, Hammerhead, Hammer, Teenager, Infinity
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixote, Beet Pickers, WMHs, Imperial Walkers, LBAC with leg raised, and Michael Phelps.

The Thang:
Round 1:
10 Merkins,
15 Squats,
20 T-Claps, IC and
Mosey

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey

Round 3:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey

Round 4:
20 Stagger pushups (10 each arm),
15 Bonnie Blairs
20 American Hammers, and
Mosey

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey

Round 6:
10 Fist Bump Merkins
15 Squat-Lunges,
20 LBCs IC, and
Mosey

Round 7:
10 Hand-release-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
10 Donkey leg raises (right leg)
10 Donkey leg raises (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.