BACKBLAST – Way of the Merkin 🐉

AO: The Den – Mountville, PA

Date: 8/16/2026

Time: 7:00am EST

Warmups:

• Tennessee Rocking Chairs IC x10
• Toy Soldiers IC x10
• Perfect Merkins OYO x10
• Michael Phelps IC x10

Jog to Pavilion 1:

• Pinky Pies (10 Irkins, 6 Dips; 9 Irkins, 7 Dips; 8 Irkins, 8 Dips; etc. till we ended with 6 Irkins & 10 Dips)

Jog to Tennis Court 🎾 :

THE THANG ((3) sets of 2 rounds OYO):

Set 1 of 2-rounds:

• Mike Tyson Merkins SC x15
• Jog around the tennis courts to the opposite side of the courts
• Reverse Lunges x30
• Jog back to the opposite side of the tennis courts where round started (if you are working through round 2 of 2, you’ll hear crawl instead of jog back to the “starting side” of the tennis courts)

Set 2 of 2-rounds:

• Chuck Norris Merkins SC x15
• Jog around the tennis courts to the opposite side of the courts
• Air Squats x30
• Jog back to the opposite side of the tennis courts where round started (if you are working through round 2 of 2, you’ll hear crawl instead of jog back to the “starting side” of the tennis courts)

Set 3 of 2-rounds:

• Peter Parker Merkins SC x15
• Jog around the tennis courts to the opposite side of the courts
• Lunges x30
• Jog back to the opposite side of the tennis courts where round started (if you are working through round 2 of 2, you’ll hear crawl instead of jog back to the “starting side” of the tennis courts)

Jog to Pavilion 1:

• Creature Merkins OYO x5
• Chin-ups x5
• Dirkens SC x10
• Chin-ups x5
• Big Boy Sit-ups OYO x40

MOLESKIN:

Well as the name of the workout suggested, we were focused on Merkins today.  We performed (6) styles of Merkin today – it was awesome! 👏

COT & Announcements:

• Praying for our college and high school kids getting ready for the new school year ahead  (praying the acclimation is smooth and they are surrounded by good authentic friends, and good teachers / instructors)
• Praying for our teacher Pax starting a new school year (Care Bear, Chumbawamba, Big Blue to name a few)
• Prayed for Salami and success in passing his driver’s license test coming up
• Praying for my family’s move to Myrtle Beach on August 19th (thank you SO much for my brotha’s that have already helped me move and those that have offered to help me move during phase 2 on August 25th).  If you are able to help me move boxes on August 25th, please let me know (843) 945-0050.  We are starting at facility (across from That Fish Place) @ 6:45pm on Tuesday evening (8/25).  We’ll be moving boxes into a box truck.
• Sticky out! 🏄🏻‍♂️