Merkin Volcano – Sparrow Q3

A quest to measure the cumulative Merkin power of 24 men. Also, a sweet memento on your calves.

Disclaimer: don’t hurt yourself.

Warmup

20 reps of each of these:

The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence.

The next exercise is,   Prisoner squats Starting Position. Move. In cadence, down up on my command

The next exercise is,   Ray Lewis Starting Position. Move. In Cadence.

The next exercise is,   The Merkin (just 10) Starting Position. Move. In Cadence. down up on my command

The next exercise is,   Big Boy Sit-ups on your own

The next exercise is,   Flutter Kicks Starting Position. Move. In Cadence.

The next exercise is,   The Sparrow  (Big boy sit up but come all the way up so that your arms can wrap your knees) Starting Position. Move. In Cadence. (Down up on my command)

The next exercise is,   Crab cakes Starting Position. Move. On your own.

The next exercise is,   One Burpee Starting Position. Move. In Cadence.

2017 Merkin(s) Waterfall

Everyone holds a plank position in a circle. The first man does as many Merkins as he wants to, and the next guy picks up the count from him. We work our way up to a cumulative 2017 merkins. Up to four guys can do merkins at the same time, which makes the exercise finish faster, but also makes it harder to know when we hit our cumulative 2017 merkins.

Calf lift music box.

Calf raises while the music box plays (about 20 lifts) do 10 sets.

Amphitheater

The next exercise is, The Dip (20) Starting Position. Move. In cadence, down up on my command

The next exercise is, Decline pushups (20) Starting Position. Move. In cadence, down up on my command

The next exercise is, The Dip (15) Starting Position. Move. In cadence, down up on my command

The next exercise is, Inclined pushups (15) Starting Position. Move. In cadence, down up on my command

The next exercise is,   Box jump the amphitheater all the way up then walk down the sides. Split into two groups by age. (Those born before 1983 outnumbered the younguns.)

The next exercise is,   Box jumps (regular) 25 on your own. Starting Position. Move. Exercise.

20 Flutter Kicks

One more set of Merkins, you pick the count.

15 Burpees.

Circle up. Name o Rama. FNGs. Announcements. Prayer. Lead on 3.

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