FIRE!!! Drop, Roll, Merkin

by | Dec 11, 2018 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, DBA, Endo, Flat Tire, Grouper, Haka, No-ski, No-see-um, Notorious NYC, Sanka, Vanellope

11 Pax this morning for a cold 48 degree beatdown at the Ranch. Continuing on the double digit streak. Hats off to all the Pax who made out there this morning to show support for Endo and his M, what a great group of men we have at F3Lutz. Quick Disclaimer given and we were off.


Warm Up:


The following in IC:

  • SSH X10
  • Windmill X10
  • Air Presses X10
  • Peter Parkers X10
  • Balls to the Sky X10
  • Single Leg Dead Lifts X10

Fire Drill (In a circle all Pax take turns calling out ‘Fire’, all Pax drop down roll right and do a Merkin, roll back left and do a Merkin)


Warmed Up:

-The following exercises are done tabata style 30 seconds on/20 seconds off for 4 rounds.

  • Merkin
  • Squats
  • Burpees
  • Balls to the Wall

Recovery walk to the Field of Pain

Charles Bronson’s

  • 4 Cones lined up about 50 yards away like an Endzone. The Pax start by sprinting to the first cone, army crawl to the next cone, and mosey back to the start to perform an exercise. Repeat for 5 Rounds. The following exercises were done in order:
  • 50 SSH
  • 50 Merkins
  • 50 LBC’s
  • 50 Jump Squats
  • 25 Burpees (50 for EC, HAKA and NO-SEE-UM cranked out all 50…awesome)

4 Corners at the BB courts for the remaining 5 min

  • 1st corner- 10 Donkey Kicks
  • 2nd- 10 Merkin Clap
  • 3rd- 10 Split Jacks
  • 4th- 10 Freddy Mercury




  • Notorious NYC’s brother
  • Endo and his M, on a loss of a loved one
  • Grouper and his family
  • And TAP’s for all Pax



  • Ugly Sweater party around the corner, check Slack for details
  • Star course ruck coming in February, training has begun