Maumee Merkin Challenge Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Thang:
AMRAP: 45 seconds of work with 15 seconds of rest. Start with the first exercise in each group and work your way through all 6 rounds.
Group 1 Group 2 Group 3 Group 4
1. Merkins 1. Big Boy Sit-ups 1. Burpees 1. Jog
2. Wide-arm Merkins 2. Plank 2. Jump Squats 2. Sprint
3. Diamond Merkins 3. LBC’s 3. High Knees 3. Jog
4. Hand-Release Merkins 4. Flutter kicks 4. Bonnie Blairs 4. Sprint
5. Tempo Merkins 5. Side Planks 5. Apolo Ohno’s 5. Jog
6. Plyo Merkins 6. American Hammers 6. Lt. Dan’s 6. Sprint
Partner AMRAP: Pair group up into partners. One partner will be doing the work while the other partner is doing the movement between the cones. Partner doing the work does as many reps as they can until their partner returns from the cone movements.
Work Movements
1. Derkins (Decline Merkins) 1. Bear Crawl
2. Incline Merkins 2. Crawl Bear
3. Wide-Grip Merkins 3. Lunges
4. Staggered Merkins 4. Broad Jumps
5. Diamond Merkins 5. Sprint
6. Merkin Hold (At bottom) 6. Side lunges (alternate at the cone)
*Finale* Merkin Gauntlet – Circle up in high plank take turns doing 5 merkins until you make it all the way around the circle.
Count-o-rama: 8
Name-o-rama:
Landslide
Rudy
Gulliver
Chubbs
Wario
Norm
Meatloaf
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
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