merkin mile-mcrib style

A pax of 7 gathered to start the morning right and/or burn off any residual bourbon in the bloodstream.  YHC, slowed by a pain of unknown origin in my head, rolled in at 7:59.  We began immediately with:

Warm-A-Rama- SSH 4CIC x 20, Good Mornings 4CIC x 10, Sun Gods (F&R) 4CIC x10, Cotton Pickers 4CIC x10, Downward/Upward Dog

Mosey to covered area for Derkins OMD x15, Irkins OMD x15, StepUps x 10 each leg. Rinse and Repeat.  Mosey to track.

The Thang-

25  AirSquats, 20 WW2, 15 Merkins, 10 Mike Tysons (each leg),  5 Burpees  ‘and the next exercise will be’ 25  AirSquats, 20 WW2, 15 Merkins, 10 Mike Tysons (each leg),  5 Burpees

Run 400 meters .  Repeat x 4.  First round performed as a group, rounds 2-4 OYO

McRib, obligated to a family photo shoot, made quick work of the routine  (approximately 27 minutes) with the remainder of the pax finishing shortly thereafter.  YHC finished as the 6 in about 37 minutes accompanied by the Pax on my final lap.  Today’s Thang was based upon the very first IPC workout in 2018 with the only difference being YHC broke the exercises into 2 sets equal to half of the original rep count.

We had just enough time to mosey back to the parking lot for a quick Mary; Low Slow Flutter 4CIC x 20 and oblique crunches x 20 each side.

We counted, named and prayed.  Nice coffeeteria followed at Carolina Bagel.  Appreciate the opportunity to lead.

BlackDog

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