Mix-o-Merkins

Date: 2026-07-15
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Lumbergh, Firehead, Trilogy
FNGs: None
COUNT: 4
WARMUP:
SSH
Don Quixotes
Arm Circles
Beet Pickers
Michael Phelps
Willy Mays Hayes
Mosey

THE THANG:
repeat the following with the listed Merkins and Movements

Some Merkin (from the list)
Dip
Bench Crunch

Move to Center

Dirty Dog
Squat w/ Calf Raise
Bird Dog
Grady Corn

Mosey to Bench

The Merkins:
Diamond
Wide
Peter Parker
Decline
Knee (as in, on your knees)

Movements:
Lunge Worm
Bear Crawl
Lunge Walk

MARY:
Flutter Kicks
American Hammers
Rosalitas

ANNOUNCEMENTS:
Short-Timer Q on Friday
Need Saturday Ruck Q and Monday Q

COT:
Just showing up is half of it.