Warm up:
50 SSH IC Was initially going to go to 25, but saw Twitch and Beeper King running over to join – Peak! So just to make sure they got a few in, kept going to 50 – Valley
15 Mountain Climbers IC
10 Merkins IC
20 Cadre Phil Overhead claps IC
Pax was led to the parking garage for a solid escalator workout, under the guise that there was a present for everyone – Peak!
Ground floor – Alternating touch merkin x 10 IC – Valley
1st floor – copper head squat x 10 IC, ATM x 5 IC, bear crawl up incline to 2nd floor
2nd floor – Carolina dry dock x 10 IC, copper head squat x 5 IC, ATM x 5 IC, crawl bear up incline to 3rd floor – remain in the valley
3rd floor – 10 Burpess OYO, Carolina dry dock x 5 IC, copper head squat x 5 IC, ATM x 5 IC, run up incline to 4th floor – travelling burpee last 25 yards – still no peak, remain in the valley
4th floor – 10 step back lunges per side OYO, 5 burpess OYO, Carolina dry dock x 5 IC, copper head squat x 5 IC, ATM x 5 IC
5th floor – cadre phil overhead clap x 25 IC, 5 step back lunges per side OYO, 5 burpees OYO, Carolina dry dock x 5 IC, copper head squat x 5 IC, ATM x 5 IC
Sprint up incline to the top floor – peoples’ chair against the wall for a breather – everyone gets a 10 count (that’s 100 for the math crowd).
PAX turns corner at the top – very excited to find out what earlier mentioned present would be – Peak! Disappointed to learn that they were, in fact, sand bags – valley.
Took the bags down one level for some 5 v 5 relays. Runners sprint to bag and perform exercises while teammates perform a different exercise – first runner back to team calls out exercises for all PAX. We got through 3 rounds – 10 thrusters, 12 squats, 5 shoulder-to-shoulder lifts. I would list the exercises for the PAX, but there were many. A personal favorite, however, was Beeper King’s call of ‘Merkins’ – that went over really well……Used the last round for core exercises only in lieu of Mary
A good time was had by all.