Pull-ups, Merkins and AB’S Oh My (Repeato)

Well the PAX were in for a treat In honor of the man who EH’d me being back in town from Afghanistan we did a repeato  ….(well minus the warm up ….and some added special Merkins atthe end)…. of my VQ. For you High Roller! Thank you for bringing me into f3!

Warm-up:

Nonexistent ….it was 86 degrees who needs a stinking warm-up!

The Thang:

YHC announced to the PAX that we would start on our six for an Abstravaganza oh and this is just the beginning…all exercises done with minimal breaks in between.

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…

Wide Pull-ups -10 then Merkins -20 – X’s 2

Chin-ups 10 then Military Merkins (elbows in) -20 – X’s 2

Close grip pull-ups -10 then Werkins -20 – X’s 2

Vaulter pull-ups right forward 10 then Staggered Merkins left forward -20 -X’s 2 (switching arms for second round)

Burnout phase- 3 of each of the above listed pull –ups paired with 5 their corresponding Merkins.

( Slaw and Crash missed the rest of the workout….a case of SV I think)

After this the PAX moseyed from the Playground to the end of the road towards the park entrance ( because High Roller hates to Mosey ). When we got to the stop sign we circled up for something special …

Midoriyama Merkins the distance of the banner …..if you want to know what these are come post at Midoriyama …..You’ll love them!  I know the PAX sure did by all the mumble chatter!

COT

Prayers for T-Square and his Family, Godfather and his Family, Defb’s step mother and several others going through tough times.

Mole skin

YHC spoke about the importance of the unseen world and how much more it should weigh on or hearts and minds than the seen world.. That we should be watchful and on guard because we are doing impactful things and or enemy doesn’t like this and will attempt to stop us from making an impact. That he will attempt to steal any and all of our joy. And that we ARE making an impact….to reach out to more men  and help them to become better men and leaders. Thank you men for helping me!

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

As always it was an honor to lead today men!

Tool Time