10 PAX for build-a-workout at #victoryvalley this am. YHC = great mood = penalty burpees, for some reason. Fun was had.
Warm Up: Run to parking deck with a few loops for fun. Run up the deck, with variable sprints up the ramps 50-80-100, just for Blindspot. Run back down the stairs to G. WMH x10 IC, SSH x25 IC, Cherry Pickers x10 IC, IW x15 IC, WM x15 IC, MC x25 IC.
Build-a-Workout: Each PAX had an exercise and a mode of travel ready for this morning, so YHC picked none of these exercises (just the reps), except for the penalty burpees when it took too long to execute. Each cycle started 1 level above where we started, plank it out/low squat hold until PAX is together.
Cake’s first: Too slow, 10 burpees OYO. Back to Cake: Monkee Humpers x20, Partner Push up the ramp, switching half way, run to start.
Blindspot’s second: Partner Hand-Slap Merkins x20, Monkee Humpers x20, Crawl Bear to the first plyon, run to start.
Bubble: Big Boy Situps x25 (Bubble), Partner Hand-Slap Merkins x10, Monkee Humpers x20, Superman Jumps (Bubble) to second pylon, run to start.
Pinky: Too slow/complicated, 10 burpees OYO. Pop Up Merkins x15 (Pinky), Big Boy Situps x15, Partner Hand-Slap Merkins x10, Monkee Humpers x20, Broken Wheelbarrow (Pinky) to second pylon, run to start.
Jimmer: Squats x50 (Jimmer), Pop Up Merkins x10, Big Boy Situps x15, Partner Hand-Slap Merkins x10, Monkee Humpers x20, Lunge Walk (Jimmer) full ramp, run to start.
Run down stairs for quick Mary: 6 inch leg hold, Flutter Kicks x20 IC, Protractor, Flutter Kicks x10 IC.
COT
Fun to build-a-workout with the PAX…and a beast at that. A pleasure to lead this group of men, as always. Aye.