Weather: 53°F, Wind SSE 12mph

QIC: Cutting Edge

PAX: Unicycle, Smurf Turf, Copperfield, Crabcakes, Speed Square, Lincoln Log (Respect x2), and Cutting Edge

FNG: None

It was a dark, windy Wednesday morning out at the Dune.  The weather was in the 50’s but it seemed colder out with the wind.  It was prime weather for a lot of ‘merkins.

We started at 5:30am sharp.

YHC introduced himself, went over the core principles, and gave all the necessary disclaimers.

0531 | We mosey’ d 1 lap around the track and met around the south just to the west of the goalposts where there was more light. 

We then did the following exercises for the warm-a-Rama:

Side straddle Hops x 20 IC

Tappy Taps 10 I/C

Cherry Pickers 10 IC

The Pre-Thang
0537 | We did a ladder with merkins and air squats.  Cutting Edge led the workout.   We started out by doing 1 merkin and then doing 18 air squats.  We then did 2 merkins and 17 air squats.  We then did 3 merkins and 16 air squats.   We kept this pattern going until we were up to 18 merkins and 1 air squat.  Each round we would end with 19 total reps between the merkins and the air squats.  In total we did 171 merkins and 171 air squats.

The Thang
0547 | We mosey’d over to the south endzone on the football field and broke up into two groups.  The first group ran to the goal post on the other side of the football field, did 1 4×4** and then ran back.  While this group was doing this the group at the south end zone did a list of exercises with their reps until they were pushed by the group that was doing the running.   Both groups continued this pattern until Omaha was called.
Here were the exercises:

  • 25 LBC’s I/C
  • 25 Bobby Hurly’s
  • 25 Carolina Drydocks
  • 5 burpees
  • 25 Freddy Murcury’s I/C
  • 25 bonnie Blairs I/X
  • 25 Shoulder Taps I/C
  • 5 Burpees

Rinse and Repeat

** a 4×4 is where you get into plank position like you were doing a burpee, while in the plank position you do 4 merkins and then 4 mountain climbers and come back up.

We hit a good stopping point, so I added 20 more side straddle hops just as a small filler

0602 | Omaha was called

6MOM | 0606

  • 25 flutter kicks I/C
  • 20 box cutters I/C
  • American Hammers I/X rancid style twice around

We did the Name-a-rama
Announcements and prayer requests.  Prayer requests – We had some HIM’s bring up health concerns for family members, both young and old

COT | The 3rd F
I told the group that I was feeling a little overwhelmed lately with work and everything.  I said that I needed to recalibrate my live by drawing closer to my faith as I tend to push away from family, friends, and God when things get busy.  I encouraged the group to do the same thing with the holidays coming up and things getting busier.   I also brought up a couple bible verses that I liked as well.  They are below:

“But those who wait on the Lord shall renew their strength. They shall mount up with wings like eagles, they shall run and not be weary, they shall walk and not faint.” (Isaiah 40:31 NKJV)

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  (Isaiah 41:10)

We then had our closing prayer

Overall, it was a great morning workout with a great group of guys!

Cutting Edge

Fomaha - 3870 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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