12-13-17
PAX: Space Jam, Manti, Double Humpee, Puffs, Dunphy
Q: Dunphy
5 PAX, each a beautiful unique flower, but definitely NOT PANSIES, posted this morning with wind chills pegged around zero. We immediately endeavored to fight the cold, which, as Puffs M explained, can cause frostbite in as little as 30 minutes…uh-oh, this is a 45 minute workout.
Run to the deck, up the stairs to 4, across, down stairs to 2, repeat 5-3, then back to 1. Warm.
Warm Up: SSH x30 IC, Windmill x15 IC, 5 Burpees OYO, Slow Wide Grip Merkins x10 IC
PAXscalator
Round 1 (Dunphy): 20 Mountain Merkins, run from 1 up steps to 6, back to 1, then run from 1 to 2 up ramps. LBCs.
Round 2 (Puffs): 30 Squats, 10 Hand Release Mountain Merkins, run from 2 up steps to 6, back to 2, then traveling burpees to first pilon, then run to 3. Flutter kicks.
Round 3 (DH): 20 Step Back Lunges each leg, 20 Squats, 10 Hand Release Mountain Merkins, run from 3 up steps to 6, back to 3, then skip up ramp and run to 4. Arm Circles.
Round 4 (Manti): 20 Alternating Touch Merkins, 10 Step Back Lunges each leg, 20 Squats, 10 Hand Release Mountain Merkins, run from 4 down steps to 1, back to 4, then grapevine up ramp and backwards run to 5. Wall sit with Jack Webbs.
Round 5 (Space Jam): Overhead Claps 30 IC, 10 Alternating Touch Merkins, 10 Step Back Lunges each leg, 20 Squats, 10 Hand Release Mountain Merkins, run from 5 down to G.
No frostbite noted.
COT
Announcements:
2nd F next Wednesday, December 20th at Olde Salem Brewing Company in Salem on Main Street starting at 5:30pm.
Don’t miss obstacle course Q through downtown Salem with Zebra tomorrow.