On the First Day of Nips Out November Abba Gave to Thee...

Location: Epicenter

PAX: Weaver, Tickle, Nomad, Quickie, Abacadaba (Q)

Warmup:

SSH
Imperial walkers
Little baby arm circles - forward and reverse
Cut the grassThe Thang:


Round 1
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest




Round 2
Curls - 20
Merkins - 20
Goblet squats - 20
Merkins - 20
Chest presses - 20
Merkins - 20
Thrusters - 20
Merkins - 20
Bonnie Blairs - 20
Merkins - 20
Run around the Round House
Wall sit - 45s w/ 15s rest




Round 3
Gas pumpers - 20
Merkins - 10
Leg raises - 20
Merkins - 10
American hammers - 20
Merkins - 10
Hello Dollys - 20
Merkins - minimum 10, but encouraged to max out




Extra work — pushed by Weaver
Get to at least 300 merkins — 333 was the ultimate goal
Announcements:

Convergence at the Pistol (1 yr anni) - 11/5
Convergence in Columbia - 11/12
Still can sign up, but no t-shirt
Potatoes are still a thing? Yes.Prayer Requests:

Weaver's M is having outpatient surgery this Friday (11/4)
NMM:

Today is the first day of Nips Out November...Merkins Challenge...Moobs November....whatever you'd like to call it...so we did some merkins with a little bit of other work sprinkled in there.


Lucky for these PAX, I can't play music and record video at the same time so they got music.


These PAX were beasts this morning! Pumping out merkin after merkin. 💪🏻


We all want to be Weaver when we grow up. That man pushed everyone to break 300 merkins. We're looking to be 'swole' this winter. The 'tan' will have to wait till the summer.


Remember, you can't get better if you don't get out there. Get out and get better!


Ask yourself....why do I F3?