• When: 07/10/19
  • QIC: Sputnik
  • The Pax: Bitcoin, Oz, Goose, 420, 210, Lil Wayne, McRib, Cuddy, Faulkner, Bubble Guts, Pyro, Pepping Tom, Winthorpe, Plan B, Sputnik (QIC)

Ran it back to the first time I ever Q’d. The merkle workout is based on the superset and overload principals with a merkle, crawl, plank, crawl, merkle pattern. It alternates working the chest and back, while keeping the arms in constant tension. The copperhead/wave/dip combo at the end is a burnout for the already taxed muscle groups. Hope the PAX had fun.

SSH IC x20
Windmills IC x10
Moroccan Nightclubs IC x20
Down Dog/Up Dog
Annie IC x10 each arm
Merkle (Merkin cycle)
Ranger x5, Merkin x5, Werkin x5, Carolina DD x5

Mosey to 17 fairway

Merkle, Bear Crawl
Groiners x10
Bear Crawl, Merkle

Merkle, Crab Walk
Plank Dips x20
Crab Walk, Merkle

Merkle, Crawl Bear
Plankjacks x30
Crawl Bear, Merkle

Merkle, Walk Crab
Alt Shoulder Taps x40
Walk Crab, Merkle

Merkle, Wheelbarrow
Mountain Climbers x50
Wheelbarrow, Merkle

PAX A sprint, PAX B Copperhead Ranger Merkin
Continue through entire Merkle x2

Mosey to flower bed by 18 green
Wave of Dirkins x1, x2, x3
Dips x30

WW1 sit-ups x20
Windshield Wipers IC x10
Protractor (Q accidentally set off his car alarm which he took as a sign from above to end the workout)

Hope you bought a shirt.

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