With the SF planted, 9 PAX head across the street for a deck run, alternating steps and flat run to the top.
Warm Up: SSH x25, WMH x10, WM x10, IW x20, Slow Stagger Merkins x10 each way, all IC
Down to G and a light yog over to the tennis courts.
BLMIPS Suicides:
Full suicide with exercise at each stop, so end of first court Burpees, back to start, end of second court Lunges, back to start, etc. Burpees, Lunges (double count), Imperial Walkers (double count), Merkins, Plank Jacks, Squats.
Round 1: Run the suicide, 5 reps of each exercise, plank it out
Round 2: Bear Crawl the out (oof), run back on the suicide, 10 reps of each exercise, plank it out
Round 3: Lunge Walk the out, backward run back on the suicide, 15 reps of each exercise, low squat hold (realizing this written version does not do it justice, but if you were there you know)
Mary: Dealer’s Choice – V Ups, American Hammer, Freddie Mercuries, Penguin Crunch, Heels to Heaven, Big Boy Situps, Mountain Climbers, Peter Parkers, Parker Peters, Flutter Kicks
Couldn’t think of a better way to start the day than to share the beautiful sunrise with these 9 men this morning. Great to have Matlock out!
June 10th – F3 Roanoke Qing in Charlottesville, back by 11 am – let Dunphy know if you can make it.
Count, Names, COT