Merkin Mania

Date: 2026-11-03
AO: The General
Q: Gherkin ,
PAX: citrus, Gherkin, 3 mile, Hops, Moderator, Robo, SAAS
FNGs: None
COUNT: 7
WARM UP
Side straddle hop, 10 merkins (x 2) Imperial Walkers, Sprinklers, Arm Circles, Michael Phelps, WGS, Down Dog, Cobra Kai THE THANG
HIIT #1
45 Seconds of exercise,
15 seconds of rest
1. Merkins
2. Squats
3. Hand Release Merkins
4. Lunges – left leg
5. Diamond Merkins
6. Lunges – right leg
7. Staggered Merkins (Right arm forward)
8. Mucho Leggo
9. Staggered Merkins (left arm forward)
10. Squat Jumps
Elevens
Chuck Norris Merkins and Mike Tyson Merkins with Bear Crawl and Crawl Bear 10 yards in between HIIT #2
1. Hand Release Merkins
2. LBCs
3. Wide Arm Merkins
4. American Hammers
5. Peter Parker Merkins
6. Penguin Crunches
7. No Cheat Merkins
8. World War IIs
9. Chuck Norris Merkins
10. Burpees
Merkin Totals
20 – warmup
165 – HIIT (burpees count)
110 – 11s
5 – Mary
300 – Total
MARY
5 Merkins
Flutter Kicks
ANNOUNCEMENTS
* The Grunt this Saturday at Lincoln Memorial
* F3 Turkey Bowl, 11/21 the Saturday before Thanksgiving at #compound with Coffeeteria after
COT
Go vote. Generations before us have suffered, demonstrated and died for our right that is easier and quicker to exercise than getting a cup of coffee. Don’t skip it.