QIC: Glee
PAX: Dunphy, Cake, Space Jam, Disclaimer, Cat Scratch, Sea Biscuit, HC3, Frack, Puffs, Swiftworm, Glee, Wheel Barrow (In from Richmond).
12 PAX showed for a chilly morning that involved lots of movement and stairs.
Warm-o-rama: PAX took off toward the parking deck from the gravel lot only to be stalled by a late arriving Cake. We swooped back to gather our last Pax and then continued our mosey to the parking deck. Once we entered the deck, the mosey took us to the 6th floor by way of deck ramp and stairs (alternating each floor). On the 6th floor we circled up for: 25 SSH, 10 WMH, 10 slow merkins, 10 rubios, 10 wind mills, 15 forward and reverse arm circles; all IC.
Thang: Starting on the 6th floor, on each deck we did a different mode of travel followed up by a trip to ground floor for some mary. Once we finished the mary, we did an exercise before traveling back up the stairs to the floor below the previous. Here’s how it went down:
6th Floor: Carioca half way across the deck leading with the right leg, then switching lead with the left leg the rest of the way. Move to ground and do flutter kicks. Once all pax arrive at ground, 15 flutter kicks IC then 40 merkins. Move to 5th floor and wall sit until all pax arrive.
5th Floor: Bear Crawl half way/Lunge walk the other half. Ground floor: LBCs until all pax arrive. Ground Exericse: 15 LBCs IC then 40 Monkey humpers. Move to 4th floor and plank it out until all pax arrive.
4th Floor: Suicide on the 4th deck, then move to ground down the stairs opposite the stairs we came up. Ground floor: Freddie Mercurys until all Pax arrive. Ground exercises: 15 Freddie Mercurys and 25 Hand release merkins. Move to 3 and wall sit until all pax arrive.
3rd Floor: Crab walk half way/lunge the rest of the way. Ground floor, american hammers until all Pax arrive. Ground exercise: 15 American Hammers IC then 25 Squats. Move up to 2nd floor and plank it out until all Pax arrive.
2nd Floor: Partner Carry half way, switch partners for the second half. Ground floor, Heels to Heaven until all pax arrive. Ground Exercise: 15 Heels to Heaven IC then 15 ATMs. Move to 1st floor and wall sit.
1st Floor: Traveling Burpees half way, jog the rest of the way. Ground Floor, Penguin Crunches until pax arrive. Ground exercise: 15 Penguin Crunches IC.
Recover Recover
COT
Announcements: Gear order ends tomorrow
Pleasure leading everyone this morning