Woke up in the morning to a hard, steady rain, so naturally it must be time for a Chapter 11 Q. I decided to take a throwback to one of my first F3 posts, which included a Merkin Mile in the rain, for old time’s sake.
Head over to the parking lot for some:
Spent some extended time on the arm circles and covids as we were going to need to warm up those chests/shoulders!
Took DeLorean for a surprise as we turned south (for once) for a Merkin Mile run out to Cogburn Rd and back. Stopped every 0.10 mi for 10 Alpha Merkins (which is what we decided is a set of Merkins in cadence, so 2 full merkins every count).
Surprise out by the road at the halfway point where one 0.10 mi section was completed with lunges rather than running.
Also stopped on some hills to mix it up with Derkins rather than plain ol’ merkins.
When we got back to the pavilion, another surprise (though guessed by Fresh Prince) had the PAX completing the last 0.10 mi using bear crawls.
Back at the pavilion, we spent the second half of the BD doing some ab-focused 11’s (naturally). Up and down between the pavilions near the miracle league field with big boy sit-ups and alpha dying cockroaches.
Finished up the 11’s with just enough time for 5 mor minutes of Mary, alternating between ab and leg exercises (flutters, monkey humpers, gas pumpers, copperhead squats, and Freddie Merc’s). The last minute had us holding diamond planks, finishing with one final diamond merkin (of which Ha-Ha was especially thankful for).
Plenty of opportunities for completing “the Murph” this upcoming memorial weekend, including the closest for us, out at Brook St. park.
Also prayers for many families who have lost loved ones recently:
When I tried to complete a Merkin Mile many years ago at one of my first F3 posts, I could barely handle it. And two days later, I was so sore and unable to move that I called a Teledoc to make sure that nothing was wrong.
After consistently posting at F3 for over a year now, I know that I am far stronger than I used to be. TBD, but I don’t think I’ll even be sore from today. So thank you to the F3 men for posting with me and making me stronger.