6 PAX didn’t pretend they saw lightning this morning and showed their mugs at Overlander. Though we started in a downpour, by warm-up all we got were drizzles the rest of the way. Refreshing.
Run down to Overland and then back around traffic circle
Warm Up: SSH x25 IC, Imperial Squat Walkers x15 IC (squat on the 2’s, Cake, on the 2’s), Arm Circles x 20 IC, Reverse Arm Circles x20 IC, Rubios x20 IC, MC x20 IC, Dips x15 IC
The Thang:
Run around the traffic circle to pull up bars. In pairs, 2 sets of 10 pull ups each while other perform exercises: burpees, squats, hand release merkins, step back lunges, imperial squat walkers (for Cake), overhead claps.
Run to road in front of VWCC for burpee-arm circle ladder. 1 burpee, 5 arm circles, run up hill 75 yards and back, low squat hold. Next round 2 burpees, 10 arm circles, run, overhead claps. Repeato to 10 burpees, 50 arm circles (we skipped 6 and 7). Return exercises included step back lunges, rubios, low squat hold, overhead claps, arm circles.
Mary: Mountain Climbers, Parker Peters, Arm Circles, Peter Parkers, Overhead Claps x50 IC.
COT