Mumblechatter & Mosey: Jog at a conversational pace from block to block. At EVERY stop sign you encounter in downtown Covington, have the PAX stop and perform one of the following merkin variations:
* Stop Sign 1: Standard Merkins \(\times 15\) OYO (On Your Own)
* Stop Sign 2: Wide-Grip Merkins \(\times 12\) OYO
* Stop Sign 3: Diamond (Close-Grip) Merkins \(\times 10\) OYO
* Stop Sign 4: Decline Merkins \(\times 10\) OYO (Use the sidewalk curbs or park benches)
* Stop Sign 5: Derkin/Incline Merkins \(\times 15\) OYO (Place feet on the curb)
* Stop Sign 6: Merkin Jacks \(\times 10\) OYO (Feet jump out as you push up)
* Stop Sign 7: Slow-Mo Merkins \(\times 8\) OYO (3-second count down, 3-second hold at the bottom)
* Stop Sign 8: Plank-Jacks \(\times 20\) IC
* Stop Sign 9: Standard Merkins \(\times 15\) OYO
* Stop Sign 10: Repeat favorite or “Dealer’s Choice” \(\times 12\) OYO
35:00 – 40:00 | The Route Home
* Mosey: Jog back toward the Covington Trailhead, keeping a steady cadence to recover.
40:00 – 45:00 | Mary (Core Work)
* Location: Trailhead Area
* Exercises: LBCs (Little Baby Crunches) \(\times 20\) IC, American Hammers \(\times 15\) IC, Low Flutter Kicks \(\times 20\) IC, and finish in a 60-second plank
COT-Jose10k

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