PAX– Blindspot, Double Humpy, Herschel, Manti, Space Jam, Conrad, Seabiscuit, Cat Scratch, HC3, Legz
QIC– Blindspot
10 PAX make it out on a beautiful Friday morning to finish the work week with a bang!
Warm-o-rama
Lap around the loop, throw in some high knees and butt kicks. Circle up for: 50 SSH, 10 Good Mornings, 10 WMH, 20 IW, 50 AC
Mosey over to the base of BFH, time for a hill suicide. Run to top of first hill and back. Top of second hill via road and back. Top of 3rd hill to top, top parking lot and back. Always a crowd pleaser. Low squat hold until all arrive.
Mosey down street to front steps of VA Western. Partner up for some wheel barrows. One partner will crawl up all 4 sets of steps while other partner holds legs. Run over to other steps, down and back around sidewalk to start. Switch partners second time up and stay at top when finished.
*The “warm-up” probably ended about mid way through hill suicide….
Thang– Partner Work
PAX remains with same partners and performs set of exercises (escalator style), then takes lap down steps, across sidewalk parallel w/ Colonial and back up other steps to start.
Round 1- 15 Patty-cake merkins–>Lap–>6-inch hold until all arrive
Round 2– 25 Monkey Humpers, 5 Patty-Cake Merkins–>Lap–>LBC’s until all arrive
Round 3- 15 Partner Derkins (feet on partner), 15 MH, 5 PCM–>Lap–>Flutter kicks until all arrive
Round 4- 10 Leap-Frog Burpees, 10 Partner Derkins, 15 MH, 5 PCM–>Lap–>Big-boy situps until all arrive
Mosey back to cars, Recover. Recover.
Count, Names, COT
Announcements
*Train pull is a go and paid for! Sign up and feel free to make a donation if you so choose!
**EH some people while the weather is ideal, Winter is coming! Also reach out to someone who used to be a regular, lets get those men back out!
***Get on the Q sign-up sheet. There’s a link on the website to get on the schedule!
Pleasure to lead this group this morning, great work men!