On a warm June morning, 8 PAX showed up for an AMRAP and bear crawl beat down
We met in the deck. 7 PAX took off on a short jog and as we started Solo rolled in. We circled back to collect this lost/late PAX and then we ascended the deck. We paused on the 5th floor to soak in the heat and humidity. We did a few SSH (25 IC), merkins (10 IC), forward arm circles (25 IC), Jack Webbs (25 IC), windmills (12 IC). A warm up fit for Cat Scratch (MIA?). Then we ran up to the penthouse for a view of sunrise and another 50 reverse arm circles IC. Then back to the 5th floor….
Here’s how it went down. 3 stations — 1 on the 5th floor, 1 on the 3rd, and 1 on the 1st. Start at the station on the 5th floor — AMRAP Merkins. When you hit failure run to the west stairwell and bear crawl down 2 flights of stairs. Run the the station on the 3rd floor — AMRAP American Hammers. When you hit failure run to the east stairwell and and bear crawl down 2 flights of stairs. Run the the station on the 1st floor — AMRAP Derkins. When you hit failure run to the west stairwell and run up 2 flights of stairs. Return to the the station on the 3rd floor — AMRAP American Hammers.When you hit failure run to the east stairwell and run up 2 flights of stairs. Return to the the station on the 5th floor — AMRAP Merkins. Thats one figure 8 circuit. Now keep going until 6:10. Barf. Gasp. Barf. Gasp. Repeat.
At 6:10 we reassembled for a quick Mary…which started with AMRAP merkins…then proceeded to 30 LBCs IC, 30 flutter kicks IC, and LBCs until 6:15 on the dot.
Announcements:
Happy birthday PUFFS!!!!!
Wednesday there will be an extra credit run to McAfee Knob. Meet at the parking lot on 311 around 5AM. If you need a ride email me (mafox1@vtc.vt.edu)