7 PAX in a windy, cold gloom this morning to mark some new territory across Colonial Ave.
Warm up lap, along the way picked up Frack who got an EC run in from his house.
To the blacktop below Fishburn for warm up: SSH x50 IC, IW x25 IC, CDD x15 IC, Parker Peters x25 IC, 10 Burpees OYO
To the LONG VWCC parking lot across Colonial, run to the end.
Starting at the 1st light pole, do 5 hand release merkins. Run to next light pole, 5 HR merkins. Lunge walk to next light pole, 5 HR merkins. Bear crawl to next light pole, 5 HR merkins. Rinse and Repeat entire length. ~20 light poles, ~25 yds between each. At each intersection, first PAX done (Pinky) picks exercise until everyone is together: hand release burpees, american hammers, monkee humpers. End at Wagner Hall.
Head to big stairs. Alternate flights – box jumps, 5 squats on every stair, repeat to top ~9 flights.
Back to bottom of stairs. Partner up, wheelbarrow up steps, switch half way.
Back to long lot. 5 HR merkins at 1st light pole, crawl bear to next light pole, 5 HR merkins, backward lunge walk, 5 HR merkins, backward run, 5 HR merkins, etc. to intersection. Flutter kicks until everyone is done, and then 20 more flutter kicks IC.
Run back to SF.
COT
Always an honor to lead this group.
Announcements:
Sign Up to Q. Q School coming.
No workout tomorrow, Saturday 12-31.
Local CSAUP event opportunity: wasUPwidis Saturday Feb 4th, 9:00 am. Downtown, 3.25 miles and 1,000 steps. Kind of like a Pinky Q, but easier. There is still space. Email Dunphy if interested.