12 Strong Men gathered at GCC for Dallas’s first Q and covered 1.66 Miles of ground.

Thanks Springfield for the opportunity.  Perfect morning for the @GnarlyGoat 5 Minute Merkin Alarm and Heart Attack drill. All x # = in Cadence

Karaoke to back of Church

Warmorama

-          Crucifix Merkins x 10

-          Seal Jacks x 20

-          Slow Merkins x 10 (down on 3 count)

-          IST x 20

-          1^st GnarlyGoat Merkin Alarm (10 Merkins in Cadence)

-          Mountain Climbers x20

 

Zig Zag Up/Down Hill

Run down Road to nowhere

2^nd GnarlyGoat Merkin Alarm x10

Finish running down Road to nowhere

 

Circle up

5 Burpees with Kangaroo Jump

 

Cackalacky Choo Choo Back towards GCC

-          Plank and jump fellow Pax x2

-          3^rd GnarlyGoat Merkin Alarm x10

 

Run back to GCC

Stop at Top of Hill – 4^th GnarlyGoat Merkin Alarm x10

Zig Zag Down/Up Hill

 

Mosey to Playground

-          20 Jump Ups on picnic tables

-          5 Pull Ups, 10 Knee Ups while hanging

-          5^th GnarlyGoat Merkin Alarm x10

 

Mosey to Front of Church

-          Dips x 15

-          Decline Merkins x 10

 

Mosey to Field for Heart Attack (4 cones in a box)

-          Jog all 4 sides

-          Sprint 1 side, jog 3 sides

-          Sprint 2 sides, jog 2 sides

-          6^th GnarlyGoat Merkin Alarm x10

-          Sprint 3 sides, jog 1 side

-          Sprint all 4 sides

 

Mosey to Rock Pile (pick a rock to be proud of)

-          Curls x 15

-          Shoulder Press x 15

-          7^th GnarlyGoat Merkin Alarm x10

-          Triceps Extensions x15

 

Mosey to Front of Church, some want to sprint for Mary (some weren’t tired, so…)

-          Dips x 15

-          Decline Merkins x 10

 

Ooops Alarm went off

-          8^th GnarlyGoat Merkin Alarm x10

 

Mary

-          Low Flutter x 25

-          LBC x25

-          Rosalita x 25

-          Airborne Mindbender on your own

Moleskin:

1)      Thank you for allowing me to Q for the first time

2)      Hopefully you are feeling it

3)      Only got the Crucifix Merkin from youtube

4)      The Heart Attack was from high school lacrosse, might need to make the box bigger next time……