Having been in the Low Country last week, I learned a new exercise I wanted to bring back home. I have no idea how to spell it, but it is something along the lines of the “Khotic Merkin”.<\/p>\n
Warm-O-Rama<\/p>\n
15 SSH, 10 Imperial Walker, 10 Hill Billy, 10 Whirly, 6 Abe Vigoda, 1 Khotic Merkin.<\/p>\n
A Khotic Merkins consists of a merkin, should touch, merkin should touch, merkin, knee touch, merkin, knee touch, merkin, foot touch, merkin, foot touch, mike tyson, inch work up to squat.<\/p>\n
We mosied over to the bridge on the greenway area where one day Winston will again be a thriving metropolis of fortune 500 companies. Here we did a Dora 1,2,3 with 100 merkins, 2oo squats, 300 LBCs. Partner 2 was running across the bridge, completing 1 khotic merkin, then running back.<\/p>\n
After this we mosied around the trail where we completed 2 sets of 50 reps of merkins, squats, and LBCs.<\/p>\n
Then we mosied over to the train tracks for 2 rounds of 5 pull ups, run to other side of parking deck for 1 khotic merkin.<\/p>\n
Then we mosied back to start for some Mary of 10 mutton crunch each side, 10 low flutter. Then it was time.<\/p>\n
<\/p>\n
COT<\/p>\n
Sudden deaths, cancer diagnosis, and a slew of bad news.<\/p>\n
NMM<\/p>\n
Lots of counting today so not too much mumble chatter but was a solid bunch.<\/p>\n
Keys are at the top of that weird tower thing Spicoli<\/p>\n
Lamb Chop<\/p>\n","protected":false},"excerpt":{"rendered":"
Having been in the Low Country last week, I learned a new exercise I wanted to bring back home. I have no idea how to spell it, but it is something along the lines of the “Khotic Merkin”. Warm-O-Rama 15 SSH, 10 Imperial Walker, 10 Hill Billy, 10 Whirly, 6 Abe Vigoda, 1 Khotic Merkin. […]<\/p>\n","protected":false},"author":220,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-25154","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Lamb Chop","date":"5\/16\/2025","pax":"Rollback, Mutton, Tammy, Blind Date, Spicoli, Lamb Chop"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/220"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25154"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25154\/revisions"}],"predecessor-version":[{"id":25155,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25154\/revisions\/25155"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}