QIC: Zebra
Pax: Space Jam, Manti, Blind Spot, HC3, Cake, Sea Biscuit, Glee, Ari Gold, Sheed, Zebra
10 pax fought through a locked gate at Salem Stadium this morning to get a great sweat in with a ton of stairs for a cardio/leg blast.
Warm-o-sparta:
1 lap around parking lot into IC exercises of 25 SSH, 10 WMH, 25 ACs. 25 Jack Webbs, 25 RACs, 10 Smerkins
Thang of Fury:
Step 1: Serpentine run up and down steps on Home Side down 1 side and back to start.
Step 2: Run up steps through exit and into concourse for 20 Merkins & 5 Burpees – Run back down steps and sprint across field to other side for 10 Big Boy Situps & 5 Burpees – Sprint across field to start
Step 3: Run up steps through exit and into concourse for 10 Big Boy Situps & 5 Burpees – Run back down steps and sprint across field to other side for 20 Merkins & 5 Burpees
Step 4: Serpentine run up and down steps on Visitor Side down 1 side and back to start.
Step 5: Run up steps through exit and into concourse for 20 Merkins & 5 Burpees – Run back down steps and sprint across field, sprint back across field, sprint back across field again.
Step 6: Run up steps through exit and into concourse for 20 Squats & 5 Burpees – Do this 3 times
Step 7: 1 lap around the parking lot
Recover, Recover, COT
Announcements: Train Tug in 2 weeks; Salem Half Marathon volunteers still needed
Phillipians 4:8