THE KNARR BACK BLAST

Why do they call them derkins? Because they are declined merkins. Why do they call them merkins? I have no idea. Anyway, because we always do merkins and seldom do derkins, today’s workout was dedicated to the derkin. With only Knarr veterans in attendance, the intro was skipped and we were off to the NW corner of the parking lot for . . .

WARMARAMA

SSHs 15 IC

CPs 15 IC

Sun Gods 15 IC forward, 15 reverse

Various Stretches

It was then time for . . .

THING ONE – RACK & STACK

Before heading down the path we began with – 5 burpees OYO

1st stop at the NMS fence – 5 burpees OYO, 10 derkins SC

2nd stop at the big soccer field southside bleachers – 5 burpees OYO, 10 derkins SC, 15 WWIs SC

3rd stop at the picnic tables by the tennis courts –  5 burpees OYO, 10 derkins SC, 15 WWIs SC, 20 LBCs IC

4th stop at the bleachers on the east side of the U12 soccer field – 5 burpees OYO, 10 derkins SC, 15 WWIs SC

5th stop back at the NMS fence – 5 burpees OYO, 10 derkins SC

6th stop back at the big soccer field southside bleachers – 5 burpees OYO

We then headed to the tennis courts for . . .

THING TWO – DOUBLE DERKIN SEVENS

Back and forth across the tennis courts with derkins at each stop.

We then headed to the other picnic tables for . . .

THING THREE

Two rounds of:  Dips 10 IC, Table Top Derkins 10 SC, Seat Derkins 10 SC

Then we headed to the amphitheater for two rounds of:  Peoples’ Chair x 100 sec. & Balls to the Wall x 50 sec.

Finally, we headed back to the flags for . . .

3MOM

LSFs IC (Monkey Wrench)

American Hammers (Ricardo)

Some sort of 8 count dying box cutting cockroach thingy (Blart)

MOLESKIN

Monkey Wrench took us out in prayer with prayers being asked and given for Blart’s M.  As always, it was an honor to lead.

-Gertrude