QIC: Dunphy
PAX: Manti, Glee, Space Jam, FNG Seabiscuit, Twitch, Pinky, Puffs, Cat Scratch, Commodore, Blindspot, Grunge, Herschel, Legz, Jimmer, Dracula, Prince Tuesday, HC3, Charlatan, Double Humpee, Matlock, Dunphy
A record 21 PAX came out for a PAX Q in the deck this beautiful morning. Each man brought an exercise and a mode of travel…number of reps and distance by YHC. Here’s what went down:
Warm Up: Run the ramps to the top of the deck. Disclaimer for our FNG. SSH x33, WMH x11, GM x11, Arm Circles with Rubios x15, Slow Merkins x10, all IC.
Run down stairs to G.
Thang:
Round 1: 20 Pop-Up Merkins (Glee), Grapevine to top of ramp, sprint to complete lap on 1. Low Squat Hold.
Round 2: 40 Plank Jacks (Commodore), 10 Pop-Up Merkins, Crawl Bear to top first pilon, sprint to complete lap on 2. Plank it out.
Round 3: 20 Jump Lunges double count (Cat Scratch, although I added the JUMP part!), 10 Plank Jacks, 10 Pop-Up Merkins, Run Backwards to top of ramp, sprint to complete lap on 3. People’s Chair.
Round 4: 40 Monkee Humpers (Grunge), 10 Jump Lunges double count, 10 Plank Jacks, 10 Mountain Merkins, Crab Walk to first pilon, walk crab to second pilon, sprint to complete lap on 4. LBCs.
Round 5: 15 Diamond Merkins (Herschel), 20 Monkee Humpers, 10 Jump Lunges double count, 10 Plank Jacks, 10 Partner Patty Cake Merkins, Partner Carry to top of ramp, sprint to complete lap on 5. Low Squat Hold.
Round 6: 40 Carolina Dry Docks (Space Jam), 5 Diamond Merkins, 20 Monkee Humpers, 10 Jump Lunges double count, 10 Plank Jacks, 10 Alternating Touch Merkins, Broad Jump to top first pilon, sprint to complete lap on 6. People’s Chair.
Flutter Kicks until everyone finished.
Recover, recover.
Name-o-rama, COT, BOM
Welcome FNG Seabiscuit!
Announcements:
McAfee’s Run Monday – see Blindspot’s email for details
Stair Run Monday 9/11 starts at 0515