Number of Pax: 10
Number of FNGS: 0
SSH’s, IW’s, WP’s, Toy Soldiers, Tumbleweeds, LBAC & Michael Phelps
Form Block: Merkins
Reviewed form first:
1. hands directly under shoulders in plank at the top. In low position hands are at ribs with elbows tucked.
2. Body perfectly straight with core engaged at all times.
3. Full range of motion from low with chest in the dirt to the top with rolled shoulders
Partnered up to take turns doing spotting & critiquing each other’s form. 4 rotations of 60 seconds each. (2 rounds per pax)
Rep count doesn’t matter, just the best quality work possible for a continuous 60 seconds set before rotating.
(From Godaddy’s VQ – he didn’t even remember doing it!)
Run between stations, roughly a hundred yards apart. List of exercises posted at each station.
After completing station 1 run to station 2.
After completing station 2, return to the 1st station and complete 1 then run to and complete 2 before moving on to 3.
Continue in this fashion returning to the beginning of the escalator after each new station. Seems all good until you get to station 2 and realize each station includes another set of the last station work plus something added… every station.
Station 1: 5 Burpees
Station 2: 5 Burpees + 5 Star Jumps
Station 3: 5 Burpees + 5 Star Jumps + 10 Push-ups
Station 4: 5 Burpees + 5 Star Jumps + 10 Push-ups + 15 Crunches
Station 5: 5 Burpees + 5 Star Jumps + 10 Push-ups + 15 Crunches + 20 Carolina Dry Docks
: 5 Burpees + 5 Star Jumps + 10 Pushups + 15 Crunches + 20 Carolina Dry Docks + 25 Squats
Moseyed back to the flag and planked for the remaining 30 sec or so doing Alternating Shoulder Taps.
6th Man was Trill who shared about some work challenges and opportunities. Prayers for direction and favor
Prayers for health and for continued blessing on the men and families of F3 Cherokee
Good form is hard! But effective and rewarding
TinyTat is a rocket. Godaddy too – even though he doesn’t remember his own VQ. First time I think I’ve posted with Coach Twilight! Jackalope has been working on his Merkin form and it showed very well today, great work brother! It’s so good to visit the Vineyard and see some of the guys I don’t get to post with as often and enjoy some of Mouth-2-Mouth’s coffee together.