Conditions:

49*F and clear enough to see the shooting star that fell just before the workout started.

Warmup:

What are those?

The Workout:

First Exercise – 10 merkins in cadence (equals 20).

Mosey to the stop sign at the top of hill and perform the first round of the Thick and Wide workout from Darebee.com:

10 squats
8 Cossack squats
10 squats
10 merkins
8 shoulder taps
10 merkins

next exercise 10 SSH in cadence.

Mosey to the next intersection and do 10 merkins on your own and 10 SSH in cadence.

Mosey to the Fire Station and do 10 more merkins on your own and 10 SSH in cadence.

Mosey to the gated entrance to the old CPW building and do 10 more merkins on your own and 10 SSH in cadence.

By my count we are now at 70 merkins.

Walk over to the bottom of Junior and explain the work.

Deconstructed Burpees

20 Squats
Run to the top (first driveway on the left)
20 Merkins
Run to to the bottom
20 Leg Thrusters
Reset with 20 Freddie Mercuries.

Repeat until time is called (3 full rounds for me and Sunshine. 4 full rounds for Tweeter and BenGay).

Next Round explained as we mosey over to Murder Row.

Murder by Merkin

Starting at the intersection, mosey down Hwy 72 Bypass. Be sure to stop at each light pole to drop and do 10 merkins. If you make it to the next intersection and there are still PAX on Murder Row, mosey back and pickup the six. Sunshine and BenGay flew through this and then dropped back to pick me up then Tweeter finished and did the same.

Next exercise – 10 SSH in cadence.

Time to explain the work for the next round. With approximately 15 minutes left in the hour, I decided to call an…

Audible

Mosey up Fury Rd. to the first light pole. Turn around and back pedal to the next light pole. Turn back around and mosey to the lighted light pole and hang a right into the driveway.

10 squats
8 Cossack squats
10 squats

Next exercise – 10 SSH in cadence.

Mosey up the hill to the Yellow, Diamond shaped road sign.

Next exercise – 10 SSH in cadence.

Moesey thru the woods to the coupon pile. Grab a coupon, line up, and explain the next round.

Research and Development

Introducing a new exercise. Set the coupon in front of you with the coupon lining up down range.

Lady Maker or Caitlin Jenner

Bend over and grab the coupon
Kick your feet back
Perform a single merkin
Hop up and perform a kettle bell swing
Replace the coupon on the ground

The work for this round

Perform 1 Caitlin Jenner (+1 each time)
Bear crawl 10 paces
20 flutter kicks
Mosey Back

Repeat until time is called.

With bout 3 min left, we replaced the coupons and performed the following exercises:

10 SSH in cadence
10 Flutter Kicks in cadence
10 Super mans in cadence

COT

Count and Name

Announcements:

Nips out November (get your merkin points. double points for all merkins during boot camp or runs)
Official Launching of The Pistol on November 13th
5K, 10K

Prayer Requests:

PotHole’s brother in-law
Other’s that I cannot remember at the time

NMM:

The Heart Rate stayed up pretty much the entire time.
There are certain recreational activities that one can do for any length of time before one gets bored. No matter how much fun that recreational activity can be.
One slight mishap with the coupon during the last round of exercises and you end up more like Caitlin than Bruce Jenner.
There are good name and there there are GREAT names.
These guys beasted this workout.  Glad to be able to lead them.
It would’ve just been me and Sunshine if I hadn’t reached out to Tweeter and BenGay the night before.